Health and food are directly linked to food, healthy nutrition is the basis of healthy health, because food is both disease and medicine, so everyone should pay attention to the quality of the food they eat, because the health of the body depends on the basic food groups that enter it through Food, so that it can do all its tasks, and can produce energy, these groups are a group of vitamins, antioxidants, minerals, as well as proteins, carbohydrates, sugars, and fats. [1] The health of all organs of the body, and the harmony between them, depends on the balance of the essential substances it acquires from the food eaten, and here in this article we will mention some tips to keep the body strong in the face of diseases. The benefits of healthy food include some of the most important benefits you get when you commit to healthy foods:[2] Avoiding smoked, canned and cancer-free foods, especially esophageal cancer and stomach cancer. Low-sugar diets prevent diabetes and enhance the health of the immune system. Eating a fiber-rich diet prevents constipation and colon cancer, and saves the body from excess estrogen and toxins. Eat good carbohydrate sources for the body, such as whole grains such as wheat, whole bread, as well as fruits and vegetables, and avoid potatoes, white bread, pasta and white rice. Protects against diabetes, heart disease and cerebral palsy. Take fresh fruit and dark green leafy vegetables, such as spinach and cabbage rich in antioxidant vitamins (C) and E, and sengue, as well as preventing eye diseases. Follow a low-salt diet, rich in potassium, such as bananas, watermelons, and avocados that protect against high blood pressure. Eating calcium-rich sources and low-fat dairy products prevents colon cancer. Taking anti-inflammatory nutrients regularly helps reduce stress and depression, maintains energy, and improves mood. Examples of anti-inflammatory drugs include avocados, walnuts, complex carbohydrates, eggs, milk, omega-3-rich foods, and crackle.