You need to eat raw foods to avoid the loss of nutrients during cooking.
Explanation: Okay, we’ll bite when needed. But we will enjoy wholesome and tasty food too. There is some truth from where this myth originates. Heat exposure to raw vegetables does impact some water-soluble vitamins negatively when you cook them. However, eating cooked foods is significantly better than raw food for better gut health. The cooking process releases some enzymes that break down fibres present in the food and improve the availability of micronutrients.
What should you do instead: Including vegetables in your diet is the most necessary part at the end of the day. Of course, you can choose to have different kinds of salads. But balance it out with cooked vegetables. That ensures better assimilation of all micronutrients and good functioning of your gut.