Raw foods

Raw fruits and vegetables hold on to nutrients that heat can break down, like vitamin C and folate. Think crisp salads, crunchy veggie sticks and fresh fruit.

Cooking has its perks too. Gently cooked tomatoes give up more lycopene, the red plant compound linked with heart health, and carrots and spinach release more beta-carotene when warmed. Some people also find large amounts of raw vegetables hard on digestion, especially cruciferous ones like kale and broccoli.

The sweet spot is a mix of both. Try this: aim for one raw and one cooked vegetable at each meal, like a handful of fresh greens alongside roasted squash. If raw veggies leave you bloated, steam them lightly for a few minutes instead.