Spring brings fresh deals as September delivers the best-value fruits and vegetables across Australia

As winter's citrus winds down and summer's exotic treasures remain tantalizingly out of reach, September presents both challenges and delicious opportunities for savvy shoppers. But don't let the transitional season fool you—this month's produce offerings pack a serious nutritional punch alongside genuine value, especially with average vegetable retail prices sitting 8.1 per cent higher than last year.

The real stars of September are those ruby-red strawberries tumbling into peak season. Beyond their irresistible sweetness lies compelling news for anyone over 60:

Recent research shows a daily diet of strawberries can help older adults maintain cognitive function, lower blood pressure, and boost antioxidant capacity, with studies showing cognitive processing speed increased by 5.2 per cent and systolic blood pressure decreased by 3.6 per cent.

Strawberries lead the berry brigade

Just eight medium strawberries provide more vitamin C than an orange, making them nutritional powerhouses hiding in plain sight.

What's particularly exciting is that the amount of antioxidant compounds increases as strawberries ripen, meaning the redder the fruit, the more antioxidants it contains.

Carmel Dawson from Geelong Fresh Foods reports strawberry prices are already dropping significantly. 'We are selling large 500g punnets for only $3,' she says. 'The quality is good and a real treat for our customers.'

With supply flowing from both Queensland and Western Australia, the overlap in growing regions is driving down prices across the country.

For maximum health benefits, choose the deepest red berries you can find, and don't worry about minor imperfections—they often indicate peak ripeness and maximum nutritional value.

Early summer hints worth watching

The mango season has begun with Northern Territory fruit already hitting shelves. Josh Flamminio from Sydney's Galluzzo Fruiterers notes, 'Mangoes have already started from the Northern Territory. We're selling two for $10 at the moment. They're a good size—you're not getting itsy-bitsy ones.'

Mangoes are a low-glycemic food with little effect on blood sugar levels, making them particularly suitable for people looking to control glucose levels. Once Queensland's season kicks in, expect prices to drop further.

Blueberries remain pricey at around $5 a punnet, but Flamminio predicts abundance in two to three weeks. These little powerhouses are worth the wait—research shows people who regularly eat antioxidant-rich berries like blueberries have slower rates of cognitive decline and reduced risk of Alzheimer's disease.

Green gold: vegetables delivering value

The vegetable aisle is where September truly shines for budget-conscious shoppers. Broccoli has halved in price from just a month ago, now sitting around $4.50 a kilogram. Its close relative broccolini offers even better value at just $2 a bunch.

Cauliflower represents exceptional value at $2.50 a head. Beyond being budget-friendly, vegetables like cauliflower deliver vitamins, fibre, and high levels of antioxidants known as polyphenols, without any sodium, fat, or cholesterol.

Green beans have finally reached a reasonable price point at $6 a kilogram after being expensive for months. 'They're very plentiful in the market at the moment,' says Flamminio, making them perfect for spring salads and stir-fries.

Smart shopping strategies for September

With produce prices generally elevated, every bargain counts more than usual. Focus your shopping on items currently at seasonal lows while avoiding the obvious price traps.

Buy now: Strawberries, cauliflower, broccoli, green beans, Hass avocados ($1.50 each), and Afourer mandarins ($4.50 per kg) represent genuine value this month.

Watch and wait: Asparagus prices should drop in coming weeks, while blueberries will become more abundant. Apples stored since autumn may lack freshness, so consider waiting for new season fruit.

Avoid completely: Cherry truss tomatoes have reached $12-13 per kilogram due to Queensland's wet weather. Grapes have finished their season, while limes and passionfruit remain expensive.

The citrus transition

While winter citrus winds down, there's still value to be found. Blood oranges and grapefruit remain reasonable, while late-season Afourer mandarins offer another four to five weeks of availability at around $4.50 per kilogram in supermarkets.

The 'bread-and-butter' Imperial mandarins have finished, but Afourers provide a sweeter, juicier alternative that's worth the slight price premium for their extended shelf life and superior flavour.

Making the most of seasonal abundance

September's produce requires a slightly different approach to maximise both value and nutrition. With strawberries at their peak, consider buying larger quantities for freezing—they maintain most of their vitamin C and antioxidant properties when frozen properly.

For vegetables like cauliflower and broccoli at bargain prices, think beyond side dishes. Whole roasted cauliflower makes an impressive centrepiece, while broccoli can anchor hearty pasta dishes that stretch your food budget.

The key to September shopping lies in embracing the transitional nature of the season. While you might miss winter's reliable citrus or anticipate summer's stone fruit, this month offers its own unique combination of value and nutrition that's particularly well-suited to supporting healthy ageing.

Please note: The health information provided is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before making significant dietary changes, especially if you have existing health conditions or take medications.