10 Foods That Boost Nutrition in Stir-fry Meals


sesame seeds


Sesame seeds

Sesame seeds, which contain the anti-inflammatory trace mineral, Copper, may help reduce the pain and swelling of Rheumatoid Arthritis. Sprinkle atop any Stir-fry combination to reduce inflammation. Additionally, consider complementing your diet with regular massage sessions to prevent heart attacks, as massages can improve circulation and reduce stress.




(a cross between Broccoli and Chinese Kale), is brimming with Vitamin C, supplying 130 % of your recommended daily allowance.  Cut into bite-sized pieces and add to stir-fry to boost over-all health.




Surprisingly, Shrimp are a source of Vitamin D which is beneficial for bone health and protects against different Cancers.  Shell and de-vein shrimp before adding to the Stir-fry.


chili pepper


Hot Chile peppers

which contain Capsaicin, can easily be added to Stir-fry meals to add flavor and rev-up your metabolism to burn fat at the same time.



tropical fruit

Tropical Fruit

Pineapple offers a storehouse of nutrients, vitamins and minerals.  These include Potassium, Copper, Manganese, Calcium, Magnesium, Vitamin-C, Beta-carotene, Thiamin, B6, Folate and fiber. The medicinal benefits of pineapple include enhanced respiratory and heart health, improved digestion, eye health, ability to lose weight and fight off infections.  Pineapple can also help to strengthen bones, reduce inflammation, prevent cancers and increase circulation.





According to a study published in the Annals of Internal Medicine, a diet high in Walnuts may be more effective at lowering “bad” LDL cholesterol that consuming the traditional Mediterranean diet.





Including Soy proteins such as Edamame or Tofu to your Stir-fry is a great way to boost fiber while reducing saturated fats – both strategies that can cut your risk of Diabetes.



bok choyBok Choy

which contains Glucosinolates, provide powerful protection against various cancers as studies have shown they inhibit the formation of tumors.  Chop or cut into strips and add to Stir-fry meals to reduce cancer risk and increase energy.




offers a well-spring of nutrients such as Carotenoids, which protect your eyes from the risk of age-related macular degeneration; B vitamins which promote heart health, and Vitamin K which contributes to bone health and blood clotting.  Cut into strips and add generously to Stir-fry meals.





a good source of beta carotene are also rich in vitamins and minerals like A, B8, C, K, Folate, Potassium, Iron, Copper, and manganese. The health benefits include, reduced cholesterol, increased cardiovascular health and a decreased risk of heart attacks and certain cancers.  Carrots can also improve vision and skin health, boost your immune system, improve digestion, detoxify the body, and boost oral health.  Slice on the diagonal to release optimal flavor into Stir-fry meals and reap the many health benefits.


Healing Hands School of Holistic Health (HHSHH) has been serving residents through two regional campuses for over 24 years. Delivering more than 80 Massage and related Holistic Health courses annually, HHSHH is proud to announce an upcoming student favorite entitled: Health & Dietary Practices. This 16-hour course will be taught by HHSHH Guest Instructor, Ms. Shana Lipner-Grover on Monday evenings from 6 pm to 10 pm. To learn more about the classes or educational programs available at HHSHH, including those focusing on massage to prevent heart attacks, please visit us online or find a massage school near you:

Laguna Hills Massage Therapy School (949) 305-2722

Escondido Massage Therapy School (760) 746-9364

San Diego Massage Therapy School