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The perks of purchasing produce during its peak season are that you get more natural nutrients. When fruits and vegetables are in season, farmers most likely have an abundant amount of crop and will likely drop the prices for sale. This means that shopping locally can save travel time and shipping costs which can cost less than your local grocery.

Check out local farmers’ markets near your city or town and start eating seasonally and locally. Below are the fresh vegetables and fruits for September, remember to cook fresh, eat local, and keep safe – seasonal food guide September.


8 Fruits and Vegetables that May Be Eaten in September Season:

1. Squash

Squash is considered to be more nutritious due to its high water content. The magnesium and potassium found in squash help reduce high blood pressure, and also magnesium helps maintain the health of joints and bones. The squash contains vitamin C which boosts the immune system and helps fight colds and allergies. Consider using the peel when cooking as it is a rich source of fiber, which helps digestion and prevents diseases. 

2. Cabbage

Cabbage is packed with nutrients, it contains fiber, folate, potassium, magnesium, and vitamins A and K. Did you know if you ferment cabbage it produces natural probiotics that enrich the bacteria in the stomach. The bacteria then helps the body control anxiety, maintain nutrients, digest food, and fight against germs.

But what is great is that even eating cabbage raw is filled with nutrients, you can slice the cabbage thinly and leave it for 10 minutes to bring out its flavours, then you can turn it into coleslaw that can be used in salads and sandwiches.

3. Pomegranate

Pomegranates are one of the healthiest fruits on Earth.

They contain edible seeds called arils that are loaded with important nutrients such as fiber, protein, vitamin C, vitamin K, folate, and potassium. Pomegranates have a unique substance called punicalagin which is known to be very rich in antioxidants helping reduce diseases such as cancer and diabetes.  

4. Pumpkin

Pumpkin is a highly nutrient squash that is rich in vitamin A and C, which help boost the immune system, and also contains Vitamin E, iron, and folate which protects against disease.

Pumpkins contain antioxidants such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. These antioxidants stop cells from being damaged by free radicals, molecules that are produced by the body’s metabolic process which can cause damage to the cells, proteins, and DNA. The antioxidants neutralize free radicals and stop them from causing damage.

5. Grapes

Grapes include more than one-quarter of the reference daily intake for vitamins C and K!

Grapes are rich in powerful antioxidants such as beta-carotene, quercetin, lutein, lycopene, and ellagic acid which protect against chronic conditions, such as diabetes, cancer, and heart disease. Furthermore, grapes help reduce blood pressure and “bad” LDL cholesterol due to the compounds they contain.

6. Kale

Kale is one of the healthiest plants known to exist.

It is packed with nutrients and low calories which makes it very nutrient-dense.

Did you know that eating incorporating more kale into your diet can dramatically increase the total nutrient content for your overall health? The two antioxidants found in kale are known as quercetin and kaempferol which are responsible for protecting the heart and lowering blood pressure, as well as they fight against inflammation, viruses, cancer, and the risk of depression. 

7. Persimmon

Persimmons are high in vitamins A, C, B, potassium, and manganese. They are also low in calories and loaded with fiber which is why they are great for weight loss diets. Persimmons contain antioxidants such as carotenoids and flavonoids which prevent cell damage by neutralizing free radicals, which are unstable molecules. These antioxidants also help fight oxidative stress which is known to be linked with certain chronic diseases, such as heart disease, diabetes, cancer, and neurological conditions like Alzheimer’s.

8. Pears

Pears are rich in vitamin C, folate, copper, and potassium. Folate is important for the production of vitamin A which helps build healthy skin and heal wounds. Copper plays an important role in the overall health of cholesterol metabolism and nerve function. And potassium helps maintain muscle contractions and the function of the heart. The folate, vitamin C, copper, and potassium found in pears are also known to be a good source of polyphenol antioxidants and they fight against inflammation and certain illnesses such as heart disease and type 2 diabetes.