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Here are some fruits and vegetables you should cook and those you should eat raw, according to dietitians. Depending on how we prepare our favourite vegetables and fruits, some can lose their nutrients if they are cooked for too long.

Boiling and pressure cooking some veggies can get rid of vitamins B and C, and deep-frying in high heat adds more fat and calories to your meals, she says. Shahzadi Devje, a registered dietitian based in Toronto, adds she always advises her clients to avoid over-cooking vegetables, especially in too much water.

Below, Allidina and Devje share fruits and vegetables that are completely fine raw, and the ones we should always cook.

Vegetables like broccoli are rich in vitamin C and tend to be most vulnerable to the cooking process, Devje says. The trick is to either eat them raw or cook them on low heat, with less water for a short period of time. Although she adds there is some research that suggests cooking broccoli preserves and boosts its antioxidant levels.

This is also a tricky one, Devje adds. Red peppers are a great source of vitamin C, carotenoids, polyphenols, and other phytochemicals, Allidina says.

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