September is the month we hold onto the last of what summer can offer and get excited for the freshness of fall. The superfoods below will help you savor refreshing warm-weather flavors and look forward to the comforting tastes of autumn. Scroll through for creative ideas to prepare these in-season foods -- and some really smart reasons why you'll want to.


Sweet Potatoes

sliced sweet potato

Why We Love Them: The complex carbs and four grams of fiber in each potato make this a healthy choice. The vitamin A will help build up your immune system. Plus, the beta carotene can repair your skin[1] by boosting skin cell production.


How To Enjoy: While most people bake their sweet potatoes, Rochelle Sirota, RD, CDN, suggests steaming them in order to avoid heating up the entire home with the oven. "You can also purée two of them and put it in bean dip -- sort of like hummus -- with cashew butter," she says. "As part of a dip, you can eat them all week and it stores well in the fridge."




Broccoli

steamed broccoli

Why We Love It: Broccoli is a great source of antioxidants, vitamin C and potassium. The cruciferous vegetable also packs anti-cancer properties[2] , and could possibly prevent the progression of osteoarthritis[3] . Folate, beta carotene and calcium give this veggie the power to promote eye health, protect against heart disease, strengthen the immune system and build strong bones.


How To Enjoy: Sirota says broccoli can be added to just about anything to up the nutrient-density of a meal. The versatile vegetable can be grilled, roasted or eaten raw. Just be careful not to overcook it, as some of the potassium and vitamin C can be lost with heat.




Beets

beets

Why We Love Them: The magenta beetroot is very high in antioxidants, calcium and potassium. The betanin and vulgaxanthin [4] ,which give the beets their deep hue, have anti-inflammatory properties as well.


How To Enjoy: Beets can be mixed into smoothies (like Sirota's, pictured above) or dips to create a beautifully bright dish. They can also be roasted, steamed and grated and eaten raw, or made into a dressing using a food processor. And don't forget the greens, says Sirota. They're packed with folate and vitamins A and C, and make for a delicious sautée.




Grapes

grapes

Why We Love Them: This small fruit is a good source of vitamins C and K. Plus, they're hydrating, thanks to all that water. The skin contains resveratrol, famous for giving red wine it's health benefits[5] , and other compounds that may reduce allergy symptoms[6] . A recent animal study also found that resveratrol may protect against the biological effects of hearing loss[7] .


How To Enjoy: While many of us can sit down and eat the juicy fruit like popcorn, they can also be frozen for a delicious dessert on a warm night.




Lima Beans

lima beans

Why We love Them: These beans are a good source of soluble fiber to keep you feeling fuller longer. With one cup of lima beans[8] you add 13.4 milligrams of iron and 38.2 grams of protein to your diet. All beans pack protein, but unlike meat sources, they have little to no fat and are cholesterol-free[9] .


How To Enjoy: It's common to buy frozen lima beans, however Sirota suggests making them into a soup or dip. You can also steam limas and add them to meat dishes, or mix them with veggies for a nutritious side dish.




What in-season produce did we leave off our list? Let us know in the comments below!



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  • Kale


    <strong>Why We Love It:</strong> "The 'It Girl' of the vegetable world," says Elizabeth M. Ward, R.D., kale is also our pick for the <a href="http://www.huffingtonpost.com/2012/10/12/best-worst-salad-greens-health_n_1962626.html#slide=1637671" target="_blank">healthiest salad green</a>, thanks to its hefty dose of calcium and vitamin A. Kale is also a good source of iron and fiber, and rich in vitamin K, which benefits the bones and is important for natural blood clotting, says Ward, author of MyPlate for Moms, How to Feed Yourself & Your Family Better. <strong>How To Enjoy:</strong> It's virtually tasteless in fruit smoothies, says Ward, if you're not a big fan of kale but want its nutritional benefits. <a href="http://www.huffingtonpost.com/2013/01/03/kale-chips-recipe-baked_n_2398474.html?ir=Healthy%20Living" target="_blank">Kale chips</a> are a fun option, and it's simple to add frozen kale to soups, stews or even omelets, she says.




  • Green Tea


    <strong>Why We Love It:</strong> While tea of any variety is a superpowered sip, <a href="http://www.huffingtonpost.com/2012/10/20/green-tea-benefits-health_n_1988290.html" target="_blank">green tea is the least processed</a> of the bunch, and therefore most rich in antioxidants. It's been linked to protection against diabetes, obesity and heart problems. In 2012, two small studies shed light on green tea's impact on cancer, suggesting it might <a href="http://www.huffingtonpost.com/2012/10/20/green-tea-benefits-health_n_1988290.html" target="_blank">prevent or at least slow the growth of prostate and breast cancers</a>. <strong>How To Enjoy:</strong> "Certainly drinking it hot is the obvious way," says Ward, "but you can also make smoothies out of it with fruit and it's very good as iced tea as well."




  • Green Peppers


    <strong>Why We Love Them:</strong> The red ones get a whole lot of love for their sky-high vitamin C content, but turns out the green variety aren't far behind, with nearly <a href="http://ndb.nal.usda.gov/ndb/foods/show/3054?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=pepper" target="_blank">120 milligrams in a cup of raw peppers</a> -- <a href="http://www.huffingtonpost.com/2012/04/27/vitamin-c-foods_n_1457397.html#slide=911076" target="_blank">more than an orange</a>! They are also a <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2536/2" target="_blank">very good source of fiber, vitamin A and potassium</a>, among other nutrients. Not to mention, they're chock full of water, Ward says. <strong>How To Enjoy:</strong> Try them raw as a replacement for your favorite crunchy snack, like pretzels, crackers or chips, and dip in hummus, salsa or eat with cheese, says Ward.




  • Brussels Sprouts


    <strong>Why We Love Them:</strong> Think you can't stand these cruciferous veggies? They're worth adding to your diet, for a boost of <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2363/2" target="_blank">omega-3 fatty acids, vitamins A, B6 and C and fiber</a>. Brussels have been linked to <a href="http://www.huffingtonpost.com/2012/06/29/healthy-food-healthiest-list_n_1636409.html#slide=1162135" target="_blank">protecting against heart disease and a recurrence of cancer</a>, as well as <a href="http://www.huffingtonpost.com/2013/03/05/leafy-greens-healthy-gut-cruciferous-vegetables-digestive-immune-system_n_2807158.html" target="_blank">maintaining a healthy digestive system</a>. <strong>How To Enjoy:</strong> The fresher the brussels, the milder the flavor, says Ward. Try them thinly sliced in a slaw, roast them with olive oil or simply steam them, if you're a <em>big</em> fan of the taste, she says.




  • Edamame


    <strong>Why We Love Them:</strong> Soybeans are rich in <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/9873/2" target="_blank">vitamin K, fiber, iron</a> and, perhaps surprisingly, protein. "Even though it's a plant, it's what we call a perfect protein," says Ward, meaning edamame contains all of the essential amino acids. Plus, natural sources of soy have <a href="http://www.huffingtonpost.com/2012/06/29/healthy-food-healthiest-list_n_1636409.html#slide=1161435" target="_blank">protective benefits</a>. <strong>How To Enjoy:</strong> Buying them frozen means you can always microwave a few to eat out of the pod whenever a snack craving strikes, says Ward. She swears by a side dish of sauteed edamame, garlic, olive oil and golden california raisins. They're also tasty tossed into salads or soups.




  • Kiwi


    <strong>Why We Love It:</strong> Kiwi also has <a href="http://www.huffingtonpost.com/2012/04/27/vitamin-c-foods_n_1457397.html#slide=911277" target="_blank">more vitamin C than an orange</a> -- and is also rich in antioxidants <a href="http://www.macular.org/nutrition/index.html" target="_blank">lutein and zeaxanthin</a>, known to protect your peepers, says Ward. A 2011 study found that eating three kiwis a day (a lot, admittedly) could <a href="http://www.huffingtonpost.com/2011/11/16/kiwis-blood-pressure-apples_n_1097364.html" target="_blank">naturally lower blood pressure</a>. <strong>How To Enjoy:</strong> Try cutting one in half and scooping the fruit out with a spoon, suggests Ward. They're also great in smoothies.




  • Basil


    <strong>Why We Love It:</strong> Fiber, vitamins A, C, K and B6, as well as <a href="http://nutritiondata.self.com/facts/spices-and-herbs/213/2" target="_blank">calcium, zinc, iron</a> -- not bad for a simple herb. Basil also seems to have <a href="http://www.health.com/health/gallery/0,,20500778_3,00.html" target="_blank">anti-anxiety powers</a>, helping lower the stress hormone cortisol, Health.com reported, and can even help beat acne. <strong>How To Enjoy:</strong> "Fresh herbs and spices add a lot of flavor to your dishes, and you're not getting calories or sodium," says Ward. Of course, basil is particularly <a href="http://www.huffingtonpost.com/2012/05/18/basil-recipes_n_1524556.html?ir=Healthy%20Living" target="_blank">tasty with tomatoes</a>, but also works well in salads, chicken dishes or meat sauces, she says. Try pureeing it with onion, olive oil and pine nuts for a homemade pesto, then freeze the mixture in ice cube trays for perfect portions to thaw later, she says.




  • Thyme


    <strong>Why We Love It:</strong> A sprinkle of thyme goes a long way: One teaspoon packs 7 percent of your daily recommended intake of <a href="http://nutritiondata.self.com/facts/spices-and-herbs/211/2" target="_blank">iron, plus vitamins A, C, E and K</a>. There's some research to suggest it may also <a href="http://www.ncbi.nlm.nih.gov/pubmed/10703468" target="_blank">help protect memory</a> and fight bad oral bacteria, says Ward. <strong>How To Enjoy:</strong> Thyme pairs especially well with fish and eggs, says Ward, since it's more "delicate" than other spices.




  • Green Beans


    <strong>Why We Love Them:</strong> A very good source of <a href="http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2341/2" target="_blank">fiber and folate</a>, green beans are also rich in vitamins A, K and C -- just 10 beans provide 15 percent of your daily recommended intake of the latter. "It's no kale," says Ward, "but [green beans] have lower levels of a wider range of minerals and vitamins." <strong>How To Enjoy:</strong> Roasting with olive oil is a simple enough strategy, but steaming works too, she says. They're also tasty raw (or cooked) and chopped in salads.




  • Olives


    <strong>Why We Love Them:</strong> Just like olive <em>oil</em>, olives contain <a href="http://www.huffingtonpost.com/2012/08/30/healthy-food-healthiest-list_n_1840547.html#slide=1446604" target="_blank">heart-healthy monounsaturated fats</a> and can help protect the body against arthritis, diabetes and possibly cancer. The green ones are simply <a href="http://www.marksdailyapple.com/olives-difference-green-black/#axzz2NRiCkqBs" target="_blank">picked before ripening completely</a> (the black ones are fully ripe). <strong>How To Enjoy:</strong> "Olive are great to snack on," says Ward, just don't overdo it, since sodium can be high. An olive tapenade makes for a great appetizer or sandwich spread, she says, and green olives can also be used in stews or meat dishes.




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