Eating raw is the best way to get all the nutritional value from vegetables and fruits. If you cook them they will lose quite a bit in some cases. -Fish loses it’s retinol levels even after being grilled and the folic acid levels of foods after they are cook reduce dramatically So if you are trying to eat healthy and having that brocolli with your meals..you may just want to wash it and get some veggie dip because that is the best way to get everything you think you are getting.