RAW VIS COOKED! The fact is that some foods such as meat, poultry, and eggs can be harmful when consumed raw or undercooked. Cooked food has better digestibility thus making nutrient absorption better.

1 IMPACT ON MACRONUTRIENTS - Macronutrients don't get destroyed by cooking. They only change their structure.

2 IMPACT ON VITAMINS - Most of the vitamins are extremely sensitive when exposed to heat, air, water, or cooking oil. Vitamins K and B3 are the only stable exceptions.

3 IMPACT ON MINERALS - In general, cooking does not impact the content of minerals in food. However, they may leech in small quantities into cooking fluids. The only exception is potassium which although not affected by heat or air, escapes from foods into the cooking liquid.

KEY TAKEAWAY - Some nutrient loss is to be expected while cooking though in the bigger picture cooking improves the digestibility and availability of many nutrients. In general, moderation and mindfulness in cooking can help preserve the nutritional value of foods.