Hello @askmihai! As @sreypov mentioned, there are actually some foods that have higher nutrient levels when cooked. Tomatoes, for example, have more lycopene after cooking and the beta carotene in cooked carrots becomes more easily absorbed. kidney beans can be toxic raw, but cooked they become a plant-based protein powerhouse. Other items may be better to eat raw to retain Vitamin C and whatnot, but ultimately I think for most people they just need to do their best with what they have access to!