Let’s face it: Food can be friend or foe when it comes to aging. Luckily, choosing the right foods can improve our health, our skin and even our eyesight! Here’s a list of some superfoods from AARP.com that help keep vital organs healthy. I try to incorporate all of these into my diet weekly.

Apples contain soluble fiber, which may help lower cholesterol and slow the uptake of glucose, helping you maintain healthy blood sugar levels.

Asparagus is high in lycopene, which has been found to protect the prostate and help reduce the risk of prostate cancer. It also contains vitamin A, important for the immune system and eye health, and fiber to help reduce cholesterol and encourage heart health.

Broccoli is high in fiber, antioxidants and vitamins such as A, C, B9 (folate) and K, benefitting your eyes, red blood cells, immune system, bones and tissues.

Butternut squash is filled with beta-carotene and Vitamin C, which is important for eye and heart health.

Dark chocolate‘s antioxidants, including flavonoids and polyphenols, can help prevent heart attacks by protecting arteries from becoming clogged. Small amounts of at least 70 percent cacao dark chocolate on a regular basis can lower blood pressure and decrease the rate of stroke in women by 20 percent.

 Coffee! People who drink coffee (regular or decaf) are less likely to die from heart and respiratory diseases, stroke, injuries and accidents, diabetes and infections. Coffee may also help protect women from breast cancer and drinking three to five cups of coffee a day in your 40s and reduce rates of developing Alzheimer’s versus than those who drank two cups a day.

Leafy green kale contains important omega-3 fatty acids and vitamin K, which promotes blood clotting. It’s high in fiber and is a rich source of calcium for bone health. Plus, kale provides lutein, necessary for eye health.

Olive oil is high in monosaturated fat, which has been found to lower blood cholesterol levels, decreasing the risk of heart disease. This delicious fat also contains vitamin K, which aids blood clotting, and vitamin E, an antioxidant which aids in the creation of red blood cells.

Quinoa—famous for being a complete protein and filled with antioxidants, vitamins and minerals, such as B2, magnesium, copper, iron and phosphorus—is also full of fiber, gluten-free and can easily replace other grains, pastas or white rice.

Salmon is noted for its high levels of omega-3 fatty acids, which can reduce your risk of heart attack and irregular heartbeats, in addition to lowering blood pressure and building brain cell membranes. Always choose wild-caught!