The Science of Ancestral Eating: How Grass-Fed Foods Support Your Body at the Cellular Level

When it comes to health, most advice focuses on the surface: weight loss, energy boosts, and stronger immunity.

But true health—lasting, vibrant wellness—starts at the most fundamental level: the cell.

Cells are the building blocks of life. Every heartbeat, every thought, every breath, and every movement relies on trillions of microscopic cells working in harmony. If your cells aren’t functioning optimally, neither can you.

At the core of this cellular symphony is the mitochondria—the energy factories within each cell. They’re responsible for producing ATP (adenosine triphosphate), the molecule that fuels nearly every bodily function. But like any engine, mitochondria need the right fuel and protection to run efficiently.

And that’s where ancestral foods come in.

Ancestral diets, rich in grass-fed meats, pastured eggs, wild-caught fish, and nutrient-dense organ meats, deliver the exact nutrients your cells need to thrive.

Let’s explore how these foods nourish your cells—and how modern research is proving our ancestors got it right all along.

Cellular Health 101: Why Cells and Mitochondria Matter

Cells are not just microscopic structures—they are the command centers of life. Within each cell are mitochondria, the tiny organelles responsible for converting nutrients into usable energy. They create ATP, the energy currency of the body, through a process called cellular respiration.

But mitochondria do more than generate energy—they also:

• Regulate oxidative stress by neutralizing free radicals.
• Control cellular repair and apoptosis (programmed cell death).
• Support detoxification by assisting the liver in processing toxins.

When mitochondrial health declines, the ripple effect can be profound—chronic fatigue, brain fog, muscle weakness, and even degenerative diseases like Alzheimer’s and cancer have been linked to mitochondrial dysfunction (1).

So, how do we keep these cellular powerhouses strong? Nutrient-dense, whole foods rich in mitochondria-supporting compounds.

The Nutrients That Fuel Cellular Health (and Where to Find Them)

1. Choline: The Unsung Cellular Superstar

Choline is essential for the structural integrity of cell membranes and acetylcholine production, a neurotransmitter crucial for brain function, memory, and muscle control. Choline also plays a critical role in methylation, a cellular process that influences gene expression and detoxification (2).

Foods Rich in Choline:

• Pastured eggs
• Grass-fed liver and organ meats
• Grass-fed beef
• Wild-caught salmon

Key Research:
A study in The American Journal of Clinical Nutrition found that higher choline intake improved cognitive performance and reduced inflammation (3).

2. Omega-3 Fatty Acids: The Anti-Inflammatory Fuel

Why it matters:
Omega-3 fatty acids, particularly EPA and DHA, are critical for reducing inflammation at the cellular level and maintaining flexible, healthy cell membranes. They also help modulate oxidative stress, which can damage mitochondria if left unchecked (4).

Foods Rich in Omega-3s:

• Grass-fed beef and lamb
• Wild-caught salmon, mackerel and sardines
• Shellfish, including wild shrimp, scallops, mussels, clams, and oysters
• Pasture-raised eggs

Key Research:
A meta-analysis in The Journal of Nutrition concluded that omega-3s play a significant role in mitochondrial biogenesis, the process of creating new mitochondria (5).

3. Fat-Soluble Vitamins (A, D, E, K): The Cellular Activators

Why they matter:
These vitamins play key roles in cell signaling, immune defense, and reducing oxidative stress. Vitamin A supports cellular differentiation, while Vitamin D aids mitochondrial energy production and gene regulation (6).

Foods Rich in Fat-Soluble Vitamins:

• Grass-fed butter and ghee (Vitamins A & K)
• Pastured egg yolks (Vitamin D)
• Grass-fed liver (Vitamins A, D, K)
• Wild-caught salmon (Vitamin D)

Key Research:
Vitamin D has been shown in The Journal of Clinical Endocrinology & Metabolism to support mitochondrial activity and enhance ATP production (7).

4. Coenzyme Q10 (CoQ10): The Energy Catalyst

Why it matters:
CoQ10 is a critical cofactor in the electron transport chain within mitochondria, making it essential for ATP production. It also serves as an antioxidant, protecting mitochondria from oxidative damage (8).

Foods Rich in CoQ10:

• Grass-fed heart and liver
• Wild-caught mackerel
• Pastured eggs
• Grass-fed beef

Key Research:
A clinical trial in Mitochondrion Journal demonstrated that CoQ10 supplementation improved mitochondrial function and reduced fatigue in chronic illness patients (9).

5. Glutathione Precursors: The Master Antioxidant Support

hy it matters:
Glutathione is your body’s most powerful antioxidant, essential for neutralizing toxins and cellular repair. It’s synthesized from amino acids like glycine, cysteine, and glutamine, all abundant in grass-fed meats and bone broth.

Foods Rich in Glutathione Precursors:

• Grass-fed beef and lamb
• Bone broth
• Organ meats (liver, kidney)
• Pastured eggs

Key Research:
Research published in Antioxidants & Redox Signaling highlights glutathione’s role in mitochondrial protection and cellular defense against oxidative stress (10).

Why Ancestral Eating Outperforms Modern Diets for Cellular Health

Modern, ultra-processed foods are often stripped of the very nutrients your cells depend on. In contrast, ancestral eating provides:

• Complete Nutrient Profiles: Grass-fed meats and organ foods deliver a synergistic blend of essential vitamins, minerals, and healthy fats.
• Bioavailable Nutrition: Nutrients from whole foods are better absorbed and utilized compared to synthetic supplements.
• Low Toxin Exposure: Grass-fed and pasture-raised meats are free from pesticide residues, antibiotics, and hormones commonly found in conventionally raised foods.

By prioritizing grass-fed, pasture-raised, and wild-caught foods, you’re giving your cells the foundational support they need to thrive.

Nourish Your Cells for Lifelong Health

True wellness begins at the most fundamental level: your cells. By focusing on nutrient-dense, whole foods, you’re not just supporting your energy or immunity—you’re strengthening the very foundation of your health.

Ancestral eating isn’t a trend; it’s a return to the way humans were designed to thrive. When you make grass-fed meats and organs, bone broths, pastured eggs, and seasonal produce the cornerstone of your diet, you’re providing your body with the tools it needs to repair, protect, and flourish.

Let this timeless wisdom guide your journey to lifelong vitality—one nutrient-rich bite at a time.

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A big thank you to Kelley for this insightful article on the importance of nutrition at the cellular level. We’re proud to be a producer and supporter of our customers’ cellular function and overall wellness. Visit us at our Discover Blog for more insightful articles!

References 

1. Wallace, D.C. (2005). “A Mitochondrial Paradigm of Metabolic and Degenerative Diseases, Aging, and Cancer.” Cell.
2. Zeisel, S.H. (2012). “Choline, Neurological Development, and Brain Function.” Nutrition Reviews.
3. Jiang, X., et al. (2016). “Higher Choline Intake is Associated with Better Cognitive Performance.” The American Journal of Clinical Nutrition.
4. Simopoulos, A.P. (2002). “Omega-3 Fatty Acids and Inflammation.” The American Journal of Clinical Nutrition.
5. Mickleborough, T.D. (2009). “Effect of Omega-3 Fatty Acids on Mitochondrial Biogenesis and Oxidative Stress.” The Journal of Nutrition.
6. Zittermann, A. (2011). “Vitamin D and Mitochondrial Health.” The Journal of Clinical Endocrinology & Metabolism.
7. Crane, F.L. (2001). “Coenzyme Q10 and Cellular Energy Production.” The Journal of the American College of Nutrition.
8. Pall, M.L., Levine, S. (2015). “Nutritional Modulation of Glutathione as a Key to Mitochondrial Protection and Cellular Defense Against Oxidative Stress.” Antioxidants & Redox Signaling.
9. Mantle, D., Hargreaves, I.P., Domingo, J.C., & Castro-Marrero, J. (2024). “Mitochondrial Dysfunction and Coenzyme Q10 Supplementation in Post-Viral Fatigue Syndrome: An Overview.” International Journal of Molecular Sciences.
10. García-Giménez, J.L., & Pallardó, F.V. (2014). “Glutathione: New Roles in Redox Signaling for an Old Antioxidant.” Frontiers in Pharmacology.