Seasonal Eating: September Produce Guide

September is the start of one of my most favorite seasons!

And all the yummy things to eat are one of the reasons why 🍎

September is a month of transition. Long summer days shorten, temperatures begin to shift, and the produce available at markets subtly changes. Eating seasonally during this month means adjusting your meals to reflect what’s naturally ripening right now. It’s not just a cooking choice—it’s a health-conscious, environmentally supportive way of eating that also brings variety and freshness to your plate.

This post explores why seasonal eating matters, the specific benefits of aligning your diet with September’s produce, and the top fruits and vegetables you can add to your meals this month! (Plus some of my ways to bring greater nutrient-density to your meals!)

Why Seasonal Eating Matters

You may have heard the benefits of “eating seasonally,” but why does it actually matter?!

1. Higher Nutritional Value

Research has shown that fruits and vegetables consumed close to harvest time contain higher concentrations of vitamins and minerals compared to produce that’s been stored or shipped long distances. Nutrient levels—especially vitamin C and antioxidants—decline during storage and transport (AANMC). That crisp apple from a local orchard in September, for example, offers more vitamin C than one that’s been kept in cold storage for months.

And vitamin c and antioxidants are so important for supporting holistic health and overall nutrition!

2. Better Flavor Without Additives

Produce that ripens naturally develops sugars and phytonutrients fully, which translates into deeper flavors. Compare a September tomato grown outdoors to one picked green and ripened artificially—the difference is immediate. Naturally ripened produce doesn’t require artificial ripening agents, waxes, or extensive refrigeration.

Fun fact.. I actually used to think I hated tomatoes.. Until I started growing my own and now I cannot get enough. There is such a huge difference that they don’t even seem like the same fruit!

3. Budget-Friendly Eating

When fruits and vegetables are in abundance, they tend to be less expensive. Farmers and retailers don’t need to cover long-distance shipping costs, and consumers often find that seasonal choices are the most affordable ones in the produce section.

4. Supports Local Food Systems

Choosing foods that grow in your region this month helps sustain local farms and community-supported agriculture programs. This not only keeps money circulating within your community but also reduces the environmental footprint tied to food transportation.

5. Dietary Variety and Biodiversity

Eating seasonally introduces natural rotation into your diet. Instead of sticking to the same set of foods year-round, you get exposure to a wide spectrum of nutrients, antioxidants, and fibers across the year. This diversity supports gut health and may help lower the risk of chronic diseases.

The Health Benefits of Seasonal Eating

Seasonal eating isn’t just about food tasting better—it has measurable health impacts:

• Stronger immune support: Seasonal fruits like apples, pears, and berries provide antioxidants that support your immune system during the early cold season.

• Better digestive health: Vegetables such as Brussels sprouts, beets, and kale are rich in fiber, which promotes healthy digestion and helps regulate cholesterol levels.

• Cardiovascular benefits: Many September foods—like sweet potatoes, pumpkins, and beets—are high in potassium and nitrates, compounds that help regulate blood pressure and support blood vessel function.

• Balanced energy levels: Foods that ripen in the fall often contain complex carbohydrates (like squash and root vegetables) that provide steady energy, compared to summer fruits that are higher in quick sugars.

What’s in Season in September?

September is unique because it offers both the last of summer crops and the first harvests of fall. This overlap creates a diverse range of flavors and nutrients to choose from.

Fruits in Season

• Apples – Rich in polyphenols and dietary fiber; associated with reduced risk of cardiovascular disease.

• Pears – High in soluble fiber, which helps regulate blood sugar and cholesterol.

• Plums – Contain antioxidants and may support bone health; dried plums (prunes) have been studied for their role in maintaining bone density.

• Grapes – Packed with resveratrol, a compound linked to heart health.

• Blackberries and raspberries – High in vitamin C and fiber, with research showing potential anti-inflammatory properties.

• Melons (cantaloupe, honeydew) – Hydrating fruits rich in potassium and beta-carotene.

• Figs – A good source of minerals like calcium and magnesium, supporting bone health.

• Stone fruits (nectarines, peaches) – Still available early in the month, providing vitamin C and beta-carotene.

Vegetables in Season

• Tomatoes – A source of lycopene, an antioxidant studied for its role in reducing cancer risk.

• Cucumbers – Hydrating and low in calories, ideal for digestive health.

• Bell peppers – Provide more vitamin C per gram than oranges.

• Corn – Contains lutein and zeaxanthin, nutrients important for eye health.

• Eggplant – Rich in anthocyanins, which may support cognitive health.

• Green beans – Supply fiber and vitamin K.

• Summer squash – Light, hydrating, and a source of vitamin A.

Late September and Early Fall Vegetables:

• Pumpkin – Rich in beta-carotene, which the body converts to vitamin A.

• Sweet potatoes – Provide fiber, potassium, and antioxidants that support heart health.

• Brussels sprouts – Contain glucosinolates, compounds linked to cancer prevention.

• Beets – High in nitrates, which support blood vessel health and endurance performance.

• Kale and other dark leafy greens – Nutrient-dense sources of vitamins A, C, and K.

• Parsnips and celery root – Complex carbohydrates with fiber, useful for digestive health.

• Artichokes – Support liver health and digestion, with research showing potential cholesterol-lowering effects.

How to Incorporate September’s Produce

We recently went to a local peach farm and came home with FIVE POUNDS of peaches! This meant we were eating peaches with breakfast, peaches with lunch, and peach cobbler after dinner. It was a great reminder of how we can really enjoy a specific fruit for the short season they are optimal. Then transition to the next yummy produce! (also, it was SO FUN for our family)

When you first begin to focus on eating seasonally, you might have to adjust some of your go-to meals and recipes. But it does not have to be complicated!! I promise. Here are some simple ways that I incorporate seasonal food in to my families meal plan:

At Breakfast

• Add fresh apple slices and a sprinkle of cinnamon to oatmeal.

• Blend pears and spinach into a green smoothie for extra fiber and vitamin C.

At Lunch

• Prepare a roasted beet and goat cheese salad topped with walnuts.

• Slice cucumbers and tomatoes into a Mediterranean-style grain bowl.

At Dinner

• Roast Brussels sprouts and sweet potatoes with olive oil and garlic.

• Make a pumpkin and red lentil soup, rich in beta-carotene and protein.

For Snacks

• Enjoy a handful of grapes or figs for a naturally sweet pick-me-up.

• Spread almond butter on crisp apple slices.

Environmental Benefits of Seasonal Eating

Beyond personal health, seasonal eating reduces environmental strain:

• Less energy required: Foods grown and sold locally don’t need extensive refrigeration or transport.

• Fewer chemicals: Seasonal crops typically require fewer synthetic ripening agents and pesticides compared to off-season, imported varieties.

• Lower carbon footprint: Supporting local farms helps reduce emissions associated with long-haul shipping and storage.

Final Thoughts

September is an ideal month to adopt a seasonal eating approach, as it naturally encourages balance. The last harvests of summer—like berries and tomatoes—offer lightness and hydration, while the arrival of fall vegetables like pumpkins, sweet potatoes, and Brussels sprouts bring grounding, fiber-rich options that support energy and immunity heading into cooler months.

By choosing what’s naturally in season, you’re aligning with cycles that support better nutrition, stronger community food systems, and a lower environmental footprint.

Let me know what some of your seasonal faves are!

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