Fruit doesn't have to be juicy to be nutritious. In fact, dried fruit IS enormously good for you. Except for some vitamin C, the only nutrient that disappears from fruit when it's dried is water. Whether the fruit is dried in the sun or through a hot-air treatment indoors, it retains iron, potassium and other minerals, antioxidants, and fiber.

Some additional benefits from dried fruit

• They are lightweight and make a good portable snack
• There are many varieties to choose from, so you can keep it interesting
• They store well, with little or no spoilage
• They're nice and neat–no sticky, juicy mess (especially with kids)
• Dried fruit can deeply satisfy cravings for junk sweets and highly processed carbs

Here's a rundown of some dried fruits in particular and what they have to offer:

• Figs have three times the calcium of other fruits, plus phosphorus.
• Cranberries have an acid that fights urinary tract infections
• Orange and yellow fruits (peaches, apricots, mangos) have an intense amount of beta-carotene.
• Prunes have an concentrated antioxidant content–more than many other fruits and vegetables!
• Raisins may be the biggest surprise of all! They contain compounds that lower blood cholesterol (LDL). They also contain a lot of fiber and tartaric acid, which move food through the colon faster, thus limiting the time that potentially cancer-causing agents spend in the intestinal tract.
• Blueberries and raspberries are antioxidant heroes as well.

If you are worried about the intensity of the sugar in dried fruit, here is some good news. Studies have shown that ,for most people, blood sugar levels stay low when one snacks on dried fruit, partially because the high fiber content slows down the glycemic load. Also, the fiber can prevent the fruit's sugar from boosting blood levels of triglycerides (a blood fat that can increase the risk of heart disease).

However, dried fruit does promote tooth decay, so be sure to clean your teeth and rinse with fresh water after a dried fruit snack.

DRIED FRUIT RESOURCES:

You can buy terrific dried berries (and other dried fruits and vegetables as well) from "Just Tomatoes" 1-800/537-1985.

Also check out www.melissas.com or www.froghollow.com