Life 360 Coach

Tag: Antioxidants

  • Antioxidants Produced by the Human Body

    Our body produces antioxidants.
    Below is a     comprehensive map of the major endogenous antioxidants (produced by the human body), their biosynthesis pathways, primary roles, and links to health & wellbeing.
    All are redox-active, recycled (not consumed like dietary vitamins), and tightly regulated by Nrf2-ARE signaling (the master antioxidant response pathway)

    1. Core Enzymatic Antioxidants(Protein-based, transcriptionally induced via Nrf2)

    Antioxidant
    Biosynthesis / Cofactors
    Primary Reaction
    Health Impact
    Superoxide Dismutase (SOD1/2/3)
    • SOD1 (Cu/Zn, cytosol) • SOD2 (Mn, mitochondria) • SOD3 (Cu/Zn, extracellular)
    2O₂⁻ + 2H⁺ → H₂O₂ + O₂
    • ↓Mitochondrial ROS → prevents Parkinson’s, ALS • SOD2↑ in centenarians; SOD2⁻/⁻ mice die at ~3 weeks
    Catalase (CAT)
    Heme-containing, peroxisomes
    2H₂O₂ → 2H₂O + O₂
    • Detoxifies lipid peroxides; ↓ in Alzheimer’s plaques
    Glutathione Peroxidase (GPx1–8)
    Selenocysteine enzymes; Se required
    2GSH + H₂O₂ → GSSG + 2H₂O
    • GPx4: ferroptosis defense (lipid repair) • GPx1↓ in CVD, diabetes
    Peroxiredoxins (PRDX1–6)
    Thioredoxin-dependent
    ROOH + 2e⁻ → ROH + H₂O
    • PRDX2: neuronal H₂O₂ sensor; PRDX3: mitochondrial
    Thioredoxin (Trx1/2)
    NADPH → Trx reductase → Trx
    Oxidized protein-SH → reduced
    • ↑Cell survival in ischemia; ↓NF-κB inflammation

    2. Non-Enzymatic Small-Molecule Antioxidants(Synthesized de novo or recycled)

    Antioxidant
    Synthesis Pathway
    Redox Cycle
    Health Role
    Glutathione (GSH)
    γ-Glu-Cys + Gly → GSH (GCL rate-limiting, Nrf2-induced)
    GSH ⇌ GSSG (via GR + NADPH)
    • Master antioxidant: 1–10 mM inity in cells • GSH/GSSG ratio = cellular redox poise • ↓GSH: aging, cancer, NASH, autism
    Coenzyme Q10 (Ubiquinol, UQH₂)
    Mevalonate → polyprenyl tail + benzoquinone (liver, mitochondria)
    UQH₂ → UQ (Complex I/III) → UQH₂ (recycled)
    • Electron carrier + lipid-soluble antioxidant • ↓UQH₂ in heart failure, statin myopathy
    Uric Acid
    Purine catabolism (xanthine oxidase)
    Urate → allantoin (uricase absent in humans)
    • Scavenges ONOO⁻, ·OH; 70% plasma antioxidant capacity • ↑Urate: gout; ↓urate: MS, Parkinson’s
    Bilirubin
    Heme → biliverdin → bilirubin (HO-1, Nrf2-induced)
    Bilirubin ⇌ biliverdin (BVR)
    • Potent peroxyl radical scavenger • Mild hyperbilirubinemia (Gilbert’s) = ↓CVD risk 50%
    Melatonin (covered earlier)
    Tryptophan → serotonin → NAS → melatonin (pineal + extra-pineal)
    Direct ROS scavenger; recycled via AFMK
    See prior response

    3. Secondary / Conditional Antioxidants (Induced under stress)

    Molecule
    Trigger
    Role
    Metallothionein (MT1/2)
    Heavy metals, ROS, glucocorticoids
    Binds Zn/Cu; scavenges ·OH; ↓ in aging brain
    Ferritin
    Iron + IRP-1/2
    Sequesters Fe²⁺ → prevents Fenton reaction
    Ceruloplasmin
    Copper transport protein
    Oxidizes Fe²⁺ → Fe³⁺ (safe storage)
    Heme Oxygenase-1 (HO-1)
    Nrf2 → Bach1 displacement
    ↑Bilirubin + CO (anti-apoptotic)

    4. Redox Signaling & Wellbeing
    These antioxidants are not just scavengers — they shape cellular decisions:

    Function
    Mechanism
    Wellbeing Link
    Redox Tone
    GSH/GSSG, Trx-ox/red, Prx hyperoxidation
    • Optimal ratio → growth, repair • Chronic oxidation → senescence
    Nrf2-ARE Axis
    ROS → KEAP1 dissociation → Nrf2 → 200+ genes
    • Exercise, fasting, sauna ↑Nrf2 → longevity
    Hormesis
    Low-dose ROS → adaptive antioxidant response
    • Explains benefits of HIIT, CR, sulforaphane
    Circadian Redox
    BMAL1/CLOCK ↑GPx, Prx; melatonin peaks at night
    • Shift work → ↓GSH, ↑cancer/CVD

    5. Clinical / Aging Correlations

    Condition
    Antioxidant Defect
    Intervention
    Neurodegeneration
    ↓SOD2, GPx4, GSH in substantia nigra
    NAC, Se, α-lipoic acid
    Cardiovascular
    ↓UQH₂, HO-1; ↑xanthine oxidase
    CoQ10, allopurinol
    Diabetes
    ↓GSH, ↑GSSG → insulin resistance
    α-Lipoic acid (600 mg) ↑GSH
    Cancer
    Nrf2 hyperactivation in tumors (gain-of-function)
    Avoid high-dose antiox in smokers

    6. Boosting Endogenous Antioxidants (Evidence-Based)

    Strategy
    Target
    Effect Size
    Intermittent Fasting / CR
    ↑Nrf2, GSH, SOD2
    +40% GSH in 24 h fast
    Exercise (HIIT)
    ↑SOD2, GPx1 in muscle
    +100% within 3 h
    Sulforaphane (broccoli sprouts)
    Nrf2 stabilizer
    3–5× antioxidant enzymes
    Cold/Warm Exposure
    ↑HO-1, bilirubin
    +50% HO-1 in 2 h cold
    Sleep & Melatonin
    ↑GSH recycling
    +25% nocturnal GSH
    Selenium (100–200 µg)
    GPx4 synthesis
    ↑GPx activity 30%

    Bottom Line

    Your body operates a self-renewing antioxidant network, comprising GSH, SOD, GPx, CoQ10, bilirubin, and melatonin, all interconnected via Nrf2 and the circadian clock.
    Wellbeing = maintaining youthful redox poise (not zero ROS).
    Lifestyle > supplements: fasting, exercise, sleep, and plant Nrf2 activators amplify this system far beyond pills.
    Source Grok X AI

  • Antioxidants – Plant-Derived and Endogenous Treasures

    Plant-derived antioxidants and those produced internally serve as our defenders, exhibiting an anti-aging effect.
    Learning about the importance of antioxidant fruits and plants is vital.
    The human body obtains antioxidants from vegetables, fruits, herbs, and other plants, while also producing its own antioxidants internally.
    Did you know that, of all mammals, humans and porcupines cannot produce vitamin C, an important antioxidant?
    Perhaps our ancestors were consuming too many plants, fruits, and berries, and a genetic mutation occurred. The body is intelligent. If it receives enough resources from the outside, it stops internal production.
    Vitamin D is made in the body through the contact of the UV rays with the cholesterol in the skin. Stay outdoors 15-30 minutes a day and allow the sun to tan your skin. No sunscreen!
    We produce melatonin, an essential antioxidant, particularly when exposed to sunlight, specifically in the morning when the sun’s rays hit the retina of the eye.
    So much to talk about antioxidants and how we can have a long and healthy life.

     

    Antioxidants neutralize free radicals—unstable molecules that damage cells, proteins, lipids, and DNA via oxidative stress.
    This process drives aging, inflammation, heart disease, cancer, and neurodegeneration.
    The body relies on     exogenous (external) antioxidants from plants and endogenous antioxidants produced internally.
    Here is a concise overview that covers sources, mechanisms, and synergy.

    Plant-Derived Antioxidants
    Plants produce antioxidants to combat UV, pathogens, and herbivores. Humans consume them via fruits, vegetables, nuts, tea, and spices.

     

    Compound
    Key Sources
    Mechanism & Role
    Vitamin C
    Citrus, berries, kiwi, peppers, broccoli
    Water-soluble; scavenges ROS (·OH, O₂⁻), regenerates vitamin E, supports immunity. Daily need: 75–90 mg.
    Vitamin E
    Nuts, seeds, spinach, oils
    Fat-soluble; stops lipid peroxidation in membranes, protects LDL. Regenerated by vitamin C.
    Polyphenols
    Berries, tea (EGCG), onions, turmeric (curcumin), coffee
    Scavenge radicals, chelate metals, activate Nrf2 to boost endogenous enzymes. Low bioavailability; gut metabolites active.
    Carotenoids
    Carrots (β-carotene), tomatoes (lycopene), kale (lutein)
    Quench singlet oxygen; protect eyes (AMD) and prostate. β-carotene is provitamin A.


    Impact    : High intake (e.g., Mediterranean diet) cuts cardiovascular risk 20–30%. Excess β-carotene supplements raise lung cancer risk in smokers.
    Eat a colorful diet rich in fruits, vegetables, pulses, nuts, seeds, and other whole foods to obtain all the essential vitamins, minerals, fiber, and antioxidants.
    Having a bland and limited diet, with the same foods repeated every day or only cooked foods, can deplete your body and lead to dis-ease.

    Our body produces Endogenous Antioxidants.
    The body synthesizes antioxidants both enzymatically and non-enzymatically, a process regulated by the Nrf2-ARE pathway.

    Enzymatic

    • SOD: Converts O₂⁻ → H₂O₂ (3 isoforms: cytosol, mitochondria, extracellular).
    • Catalase: Breaks down H₂O₂ → H₂O + O₂ (peroxisomes).
    • Glutathione Peroxidase (GPx): Uses GSH to reduce H₂O₂ and lipid peroxides (Se-dependent).
    • Thioredoxin/Peroxiredoxins: Reduce disulfides and H₂O₂.

    Non-Enzymatic

    • Glutathione (GSH): Main cellular reductant; GSH/GSSG ratio senses redox state.
    • Coenzyme Q10: Mitochondrial electron carrier; regenerates vitamin E.
    • Uric acid, bilirubin, and melatonin: Scavenges ROS (Reactive Oxygen Species that oxidize our cells); melatonin crosses the blood-brain barrier.
    • Metal binders (ferritin, ceruloplasmin) prevent Fe/Cu-catalyzed ROS. 

    Synergy

    • Plant antioxidants spare and regenerate endogenous ones (e.g., vitamin C → vitamin E).
    • Polyphenols (sulforaphane, curcumin) upregulate SOD, GPx, and catalase via Nrf2.
    • Diet + lifestyle (exercise, sleep) optimizes both systems.

    Practical Takeaways

    • Eat 5–9 servings of colorful fruits and vegetables daily: Eat rainbow vegetable and/or fruit salads every day. Add dark fruits, berries, grapes, plums, etc.
      Opt for dark, leafy veggies and colorful fruits and vegetables in red, orange, green, violet, and indigo hues.
      Add clean, organic dandelion leaves from your garden, wild arugula, parsley, dill, garlic, and onion to your meals.
      Add a good dressing made of olive oil, citrus juice, or apple cider vinegar to your salads. The oil and the acetic or citric acid help with the absorption of nutrients.
    • So does black pepper.
      Chew well and enjoy your meals in peace and harmony. DO NOT eat when you are upset or if you fight with someone, as your digestion slows down.
      Green leafy vegetables from the store are less nutritious (caused by depleted soil or the fact that most are grown hydroponically)
    • Avoid high-dose single supplements. A study shows that supplements do not prolong life; in fact, they may even shorten it. Take them if you have a deficiency and use food as a source, if possible.
    • Moderate exercise boosts Mn-SOD; overtraining depletes GSH. Everything in moderation!

    Sources

    1. Sies, H. (2015). Redox Biology, 4, 180–183.
    2. Halliwell & Gutteridge (2015). Free Radicals in Biology and Medicine (5th ed.).
    3. AREDS2 Research Group (2013). JAMA, 309(19), 2005–2015.
    4. Estruch, R., et al. (2018). NEJM, 378(25), e34.
    5. NIH ODS Fact Sheets: Vitamins C, E.