While it's not surprising that something as important as the generation of energy requires so many nutrients, it is a little surprising that the production of energy can also result in the offshoot production of dangerous molecules with potential to damage your cells. During the production of energy, about 2% of oxygen escapes in the form of reactive oxygen species (ROS) called free radicals. Free radicals are oxidants, which are very reactive molecules that bind to and break DNA chains, directly causing mutations. They can also bind to and destroy proteins and fats in cell membranes. Under normal conditions, in which you are in good health, have low toxin exposure, and are eating a nutritious diet, your cells can protect against these ROS free radicals. With poor nutrition, or in the presence of toxins that inhibit or damage the ETC causing inadequate energy production, the amount of ROS free radicals generated in your cells exceeds the cells' ability to protect themselves against damage.

When these damaging by-products are not kept in check, such as when key nutrients are missing from your diet, they can bind and destroy DNA, proteins, and the fats in your cell's membranes. Over the past four decades, research has been continually showing that these damaging free radical by-products of energy production cause many of the fundamental alterations seen in aging and in chronic degenerative disease. Excess free radicals results in increased risk not only of premature aging and chronic degenerative diseases such as osteoarthritis, cardiovascular disease, and diabetes, but also of cancer. Research has also shown the diet can significantly influence how much damage is produced by free radicals.

Research has shown that diet can support healthy cellular energy production, DNA and membranes, and when the diet is deficient, these structures and functions become compromised. Pollution and other toxins also result in increasing free radicals in your body, which can further damage your cells' membranes and cause mutations in your cell's DNA. Furthermore, excess free radicals can also inhibit and even destroy the energy production machinery in the mitochondria, resulting in fatigue and a higher risk of chronic diseases. Poor nutrition, such as low intakes of the healthy omega-3 fatty acids and high intake of saturated fats may result in brittle, broken (leaky) cell membranes that can't function appropriately. Research studies have shown an association between a higher level of DNA mutations and low levels of protective antioxidants. Therefore, inadequate intake of protective antioxidants in food, such as catechins and anthocyanidins in green tea and fruits; vitamin C in citrus foods; vitamin E in grain germs, whole grain oils, and legumes, and carotenoids may result in a higher level of DNA mutation, predisposing you to conditions like cancer.