When we think about eating for good health, most of us focus on the big nutrients: carbohydrates, protein, fat, vitamins and minerals. But there’s another group of powerful compounds found in plant-based foods that play an important role in supporting wellness — phytonutrients.
What are phytonutrients?
Phytonutrients, sometimes called phytochemicals, are natural compounds found in plants that help them thrive and protect against harm. They’re not considered “essential” nutrients in the same way vitamins and minerals are, but research shows they contribute to long-term health in many ways.
There are thousands of types of phytonutrients, and they’re often the reason fruits, vegetables and grains have their vibrant colors, unique flavors and protective qualities. Common phytonutrient groups include flavonoids, carotenoids, phenolic acids and lignans.
How phytonutrients benefit health
While each phytonutrient works differently, many act as antioxidants, helping reduce oxidative stress and protect cells from damage. Some also support healthy immune function, lower inflammation and promote heart health. Diets rich in plant foods — which are naturally packed with phytonutrients — are linked with a reduced risk of chronic conditions such as heart disease, diabetes and certain types of cancer.
Wheat foods as a source of phytonutrients
Wheat is more than just a source of energy and fiber. Whole wheat foods contain a variety of phytonutrients, especially in the bran and germ layers of the grain. These compounds include phenolic acids and lignans, which have been studied for their antioxidant and anti-inflammatory effects.
When you choose whole wheat bread, pasta or tortillas, you’re not only getting essential nutrients like fiber, B vitamins and minerals — you’re also gaining these valuable phytonutrients that work together to support overall health.
A balanced way to enjoy phytonutrients
It’s best to eat a varied diet rich in whole grains, fruits, vegetables, legumes, nuts and seeds. Each food offers its own unique mix of phytonutrients, and together they create a powerful synergy for health.
Wheat foods play a key role in that mix. From hearty whole wheat rolls to a comforting bowl of pasta, these foods provide energy, nutrients and phytonutrients that contribute to a balanced, healthy diet.
The takeaway
Phytonutrients may not appear on a nutrition label, but they are working behind the scenes to keep your body healthy. By including more whole grains like wheat — in your meals, you’re giving your body the protective compounds it needs to thrive.
References
- Luthria DL, et al. Bioactive phytochemicals in wheat: Extraction, analysis, and health benefits. (2015). Wheat provides a rich source of phenolic acids, carotenoids, tocopherols, alkylresorcinols, benzoxazinoids, phytosterols among other compounds. https://www.sciencedirect.com/science/article/pii/S1756464615000055
- Kumar N, et al. Phenolic Acids: Natural versatile molecules with promising health effects. (2019). Highlights the antioxidant and anti-inflammatory properties of phenolic acids. https://pmc.ncbi.nlm.nih.gov/articles/PMC6734135/
- “Micronutrients and Phytochemicals in Wheat” in Wheat Science (Cereals & Grains Association). Section discussing phenolic acids, lignans, phytosterols in wheat; distribution in bran, germ, endosperm; effects of refining. https://www.cerealsgrains.org/publications/onlinebooks/grainscience/Wheat/Pages/Chapter7Abstract.aspx
- MedCrave Online Journal article “Phenolic Compounds of Wheat: Their Content, Antioxidant Capacity and Bioaccessibility.” (2016). Discusses how wheat’s outer layers are richest in phenolic acids and flavonoids, how these relate to antioxidant capacity. https://medcraveonline.com/MOJFPT/phenolic-compounds-of-wheat-their-content-antioxidant-capacity-and-bioaccessibility.html
- Shahidi F, et al. Wheat and Rice beyond Phenolic Acids: Genetics, Identification Database, Antioxidant Properties and Health Benefits. (2022). Reviews how phenolic compounds in wheat and rice contribute to reduced risk of chronic disease and importance of both fiber and phytonutrients. https://pmc.ncbi.nlm.nih.gov/articles/PMC9739071/