to maximize nutrient content and uptake, and minimize cooking toxins and degradation. I know this varies from food to food (and nutrient to nutrient), so the answer may be pretty complex.
Certain vegetables I cook because of the goitrogens, I know I shouldn't eat them in excess because of thyroid but when I do eat them I cook them by boiling, sauteing or roasting; cabbage, broccoli,greens, etc...
Certain other vegetables I lightly steam or eat raw with dip of some sort. Sometimes I just don't stress and do whatever makes me happy. I find you go crazy trying to worry about every nutrient and mineral. All of my vegetables do have to have fat and bit of salt on them for nutrient absorption.
I like to eat some of my fish and beef raw because cooking destroys some nutrients. Beef tartar, ceviche, beef carpacio are a few things I do.
Now eggs I do eat scrambled but I adore a sunnyside up egg with the yolk runny so I get all the lipase, enzymes , amino acids and omega 3's and minerals in the yolk. The harder to digest white protien gets cooked so its easier on digestion. Also just plop a yolk into a smoothie or make hollandaise.
I don't know if this is what you were asking hope it helps.
Raw as you keep all the enzymes and vitamins intact. I was taught that anything cooked above 118F and the nutrients start to break down. But, on the other hand, cooking tomatoes breaks plant cells open so you get more lycopene.
Boiling is the worst as all your nutrients will go into the water. For a soup or stew it's cool as you're taking in the liquid, but if you're draining them? Bye bye vitamins. Steaming is the best - and this includes the microwave. Only use glass tho!
Basically, if you're cooking your veggies, what you want is to choose a way that that will expose the veg to heat for the least amount of time. Or crunch and munch them fresh :)
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