As the crisp air of September rolls in, it’s the perfect time to embrace the seasonal bounty of fall produce. Eating in-season fruits and vegetables not only supports local farmers but also ensures you’re getting the freshest and most nutrient-dense foods available. This month, fill your plate with a variety of colorful and flavorful produce that can enhance your meals and support your health.

1. Apples: A Nutritional Powerhouse

September marks the beginning of apple season, making it an ideal time to enjoy this versatile fruit. Apples are rich in fiber, particularly pectin, which aids digestion and helps regulate blood sugar levels. They also contain antioxidants like quercetin, which supports heart health. Enjoy apples as a snack, in salads, or baked into a warm apple crisp for a comforting treat.

2. Pumpkins: Not Just for Pie

Pumpkins are synonymous with fall, and while they’re often associated with sweet treats, they’re also a nutritional gem. Pumpkins are loaded with beta-carotene, a precursor to vitamin A, which is vital for eye health and immune function. Pumpkin flesh can be roasted and added to soups, salads, or blended into smoothies for a nutrient boost. Don’t forget about the seeds—pumpkin seeds are a great source of protein, magnesium, and healthy fats.

3. Squash: A Versatile Fall Staple

Varieties like butternut, acorn, and spaghetti squash become more abundant in September. These squashes are packed with vitamins A and C, fiber, and potassium. Their natural sweetness and creamy texture make them perfect for roasting, mashing, or using as a pasta substitute. Incorporating squash into your meals can help you feel full longer and provide sustained energy throughout the day.

4. Cranberries: A Tart and Tasty Superfood

While cranberries are often reserved for holiday dishes, September is when they first come into season. These tart berries are rich in antioxidants and vitamin C, which can help boost your immune system as the weather starts to cool. Fresh cranberries can be added to smoothies, salads, or made into a simple sauce to pair with savory dishes.

5. Brussels Sprouts: A Fall Favorite

Brussels sprouts are at their best in the fall, offering a hearty, nutrient-packed vegetable option. They are high in fiber, vitamin C, and vitamin K, and their slightly bitter flavor pairs well with savory dishes. Try roasting Brussels sprouts with olive oil, garlic, and balsamic vinegar for a delicious side dish that compliments any fall meal.

September is a time of transition, and there’s no better way to embrace the change of seasons than by incorporating these nutrient-rich, seasonal foods into your diet. By choosing fruits and vegetables that are in season, you not only support your health but also enjoy the freshest and most flavorful produce available. So head to your local farmers’ market and celebrate the arrival of fall with a plate full of September’s harvest.