Is It Healthier to Eat Your Fruits and Veggies Cooked or Raw? Only 12 of Americans eat enough fruit and less than 10 eat enough vegetables every day. So, which is the better way br to eat fruits and vegetables?br Cooked or raw? The answer depends on the food. Heat can destroy vital nutrients in fruits and vegetables, but not always. Cooked tomatoes have three times more lycopene, which reduces the risk of heart attack. Carrots and zucchini should be boiled or steamed, not fried. Cruciferous vegetables such as broccoli, kale and cauliflower have the most benefits when raw. Fruits are better consumed raw, since they'll pack a punch of vitamin C.