September’s glow begins on your plate! This month brings a beautiful mix of seasonal harvesting that’s fantastic for skin, hair, and radiant energy. I’m talking real-deal beauty superfoods: butternut squash, apples, figs, grapes, peppers, basil & tomatoes. Each one delivers key nutrients that your body—and your beauty routine—will thank you for.

Butternut Squash

Butternut squash is one of fall’s most nourishing vegetables and a true beauty superfood. Its deep orange flesh is full of beta-carotene, which your body converts into vitamin A — the nutrient that supports skin cell turnover for that fresh, glowing look. It also contains vitamin E, which protects skin lipids and strengthens the skin barrier, helping your complexion stay soft and hydrated as the weather cools down. Butternut squash is naturally low in fat, high in fiber, and rich in potassium, making it excellent for lowering blood pressure and supporting overall heart health. Its carotenoids have also been linked to reduced risk of chronic disease, and it's got a low glycemic index, making this vegetable as healing for your body as it is for your skin. Don't know how to use this beauty superfood? I got you! Grab my amazing Butternut Squash & Lentil Soup recipe, which is nutritiously dense and also hits your protein goals!

Apples

Apples are a classic September treat: crisp, sweet and they bring both health and beauty benefits to the table. Apples are rich in fiber, vitamin C, and polyphenols like quercetin, which help reduce oxidative stress. The fiber supports gut health — key for glowing skin — while also lowering LDL (“bad”) cholesterol levels, which supports heart health. Plus the pectin and polyphenols help calm inflammation, which in turn supports clearer, calmer skin.  And the quercetin in apples has been studied for its ability to lower blood pressure and reduce inflammation, making apples a simple, daily food that supports everything from clear skin to cardiovascular wellness. I tend to like the darker-skinned apples for their higher polyphenol count. 

Grapes

September is also grape season, and these tiny gems are loaded with antioxidants like resveratrol and polyphenols. Resveratrol has been linked to healthier blood vessels, reduced inflammation, and even improved cholesterol balance, all of which support heart health. From a beauty perspective, the same compounds help slow skin cell aging and keep your complexion even-toned.With their anthocyanin-rich skins, grapes are also antioxidant powerhouses that help protect against environmental damage and promote a brighter, more even complexion. Grapes are also hydrating and naturally sweet, making them an easy snack that supports both longevity and skin resilience.

Grapes are unfortunately some of the most heavily contaminated-with-pesticides produce and rank consistently high on the Environmental Working Group's Annual "Dirty Dozen" list when it comes to pesticides. Opt for organic grapes that have fewer pesticides and clean them well! I soak mine for 15 minutes in a filtered-water-and-baking-soda-bath before eating. 

Figs

Don’t overlook figs—they’re lush, antioxidant-dense, and creamy-sweet. Fresh figs feel like a decadent treat at this time of year, and they’re bursting with minerals like calcium, magnesium, and potassium. They deliver a rich mix of antioxidants that protect collagen from breaking down, while their natural sweetness satisfies without spiking blood sugar. Rich in vitamins A, B, and K, plus minerals like potassium and magnesium, figs help reduce inflammation, support skin barrier health, and keep you looking plump and hydrated. 

On the health side, Figs’ potassium helps regulate blood pressure, their magnesium supports muscle and nerve function, and their fiber keeps digestion moving smoothly — all of which add up to better heart health and glowing skin. They're in season now and I love eating them as a  yummy snack or you can eat them Italian-style: with a dollop of goat cheese & a slice of prosciutto ham, lightly drizzled with honey for a nutritious and delicious midday meal. 

Peppers

Last but certainly not least: peppers. These are my favorites! All varieties of peppers are in their prime right now, and they’re one of the richest natural sources of vitamin C — even higher than citrus. Vitamin C is crucial for collagen synthesis, meaning peppers directly support smoother, firmer skin. Their vibrant pigments come from carotenoids, which not only brighten your plate but also give your skin a natural glow and extra protection against environmental damage. Beyond beauty, peppers’ antioxidants help reduce oxidative stress that contributes to heart disease, while their fiber content supports healthy cholesterol and digestion.

Quick List: 5 Beauty Superfoods in Season (September)

1. Butternut Squash – beta-carotene, vitamin C, gut-soothing fiber

2. Apples – polyphenols, pectin-based anti-inflammatory power

3. Grapes – skin protection from environmental stressors

4. Figs – hydration, antioxidant defense, mineral-rich

5. Peppers – skin glow, immune support, gut-loving fiber

September is the season of transition, and your body craves grounding, nutrient-dense foods to match the shift. By leaning into what’s in season now — juicy grapes, crisp apples, sweet figs, colorful peppers, and hearty butternut squash — you’re eating with the rhythm of nature, feeding your skin and protecting your long-term health. Mix them into your diet via cozy soups, sheet-pan sides, yogurt bowls, or even just roasted or steamed. Incorporating this harvest into your meals this month is one of the simplest, most joyful ways to feed your beauty from the inside out. And when you pair these foods with mindful movement, stable sleep, and richer beauty routines, you’ll feel both rooted and renewed heading into fall.

Want my recipe for creamy Butternut Squash & Lentil soup? Dive in right here!

Let's do this, lovelies! Let's age well naturally-

x
Juliana

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