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• RAW VS. COOKED • 1) broccoli. 2) carrots. 3) tomatoes.. How you prepare your food can make a difference to how nutritious it is. Valuable nutrients can be lost when heating food, but cooking can enhance other vitamins and minerals. Many nutritionists agree that eating a mixture of raw and cooked vegetables is best. Most experts agree that the best way of cooking vegetables is to lightly steam them. Microwaving and baking also leads to the lowest losses of anti-oxidants.