Early autumn is the time to reap the bounty of food crops we’ve been waiting on all summer. At the top of the list? Melons. The naturally sweet, low-calorie, thirst-quenching delights reach their peak of ripeness in late August and September. In the U.S., you’re likely to find muskmelons (often called cantaloupes), casaba, honeydew and watermelon.

Melon provides a good blast of vitamin C (a cup a day has a day’s worth) and potassium, as well as B vitamins, calcium and iron. Orange-flesh-colored melons also are rich in beta-carotene, and watermelon has more lycopene than tomatoes. At just 50 calories per cup, melon is a good choice for dessert or a snack.

— University of California Berkeley Wellness Letter