I’m a big believer in eating my way to bliss. Not in the sense of stuffing my face with Entenmann’s donuts until I descend into a deep, delicious, pastry-induced sleep, but rather believing that opting for nutrient-rich foods can greatly enhance my health, happiness, and general ability to carry on in the world. In my quest for nutritional nirvana, I employ a few simple grocery store rules: say yes to veggies, whole grains, and omegas 3, 6, and 9, and steer clear of anything that looks like it could withstand a nuclear attack. But when I get home and start cooking, things get complicated. Sure, I bought two pounds of organic local garlic, but how can I be sure I’m getting the most nutritional value from it when I cook? Are there tricks to unlocking the full health-giving potential of some foods, or is a tomato simply a tomato?

Conventional wisdom says that veggies are most nutritious in their natural state; heat depletes their nutrients and kills beneficial enzymes. However, studies over the past decade suggest that for some foods, nutritional value is all in the way you crush it, boil it, or let it sizzle. Take a look at these three alchemic superstars and some easy ways to prepare them that will get you cooking for your health.

Tomatoes: Let ’Em Simmer
Tomatoes have something most other veggies don’t: lycopene. This red pigment has powerful antioxidant properties that have been linked with lowering the risk of lung, prostate, and stomach cancer, as well as heart attacks. In a 2002 study published in the Journal of Agricultural and Food Chemistry, researchers found that lycopene levels in tomatoes rose by a whopping 35 percent when cooked for thirty minutes. This blows conventional raw-is-best wisdom out of the water and gives us pasta lovers something to celebrate.

To get more from your tomatoes, throw them in the saucepan and let them simmer for fifteen to thirty minutes before chowing down. Then luxuriate in the knowledge that those pesky free radicals don’t stand a chance. If you prefer your tomatoes raw, try pairing them with an avocado—or any food rich in “good fats.” This will help your body absorb up to five times more lycopene.

Garlic: Crush, Then Cook
Lowered blood pressure, immunity against the common cold, and protection against blood-thirsty undead are just a few of the many health benefits attributed to this stinking rose. While the scientific community is divided on how many of these claims are true, most agree that garlic is indeed good for you and that its health-giving properties come from an enzyme called allinase, which produces a high dose of antioxidants when the plant cells are damaged or crushed. When garlic is cooked, however, the enzyme is deactivated and the nutritional potency is greatly diminished. So if you want to reap the rewards of the smelly bulb, roasting it whole is not the way to go.

To get more from your garlic, crush the cloves and let them sit for ten to fifteen minutes before broiling, baking, or sautéing. This will allow the allinase to activate and give the antioxidants time to multiply before exposure to heat. An added bonus: pairing garlic with whole grains, such as brown rice, may boost absorption levels of iron and zinc from the grain.

Carrots: Boil for a Boost
Carrots do more than supply cartoon rabbits with boundless energy and curiosity. (How many times does Bugs really need to ask Doc “What’s up?” I mean, come on.) They’re a rich source of vitamin A, which helps promote good vision, bone growth, and a healthy immune system. In 2002, researchers conducted an experiment to determine which method of cooking retained the highest nutritional content in carrots, summer squash, and broccoli. They boiled, steamed, and fried the veggies, and found that carotenoid levels—where all the potential vitamin A lives—rose by 14 percent in carrots when they were boiled.

To get more nutritional oomph from your carrots, chop them and give them a few minutes in boiling hot water. As with tomatoes, pairing carrots with a “good fat” like avocado or extra-virgin olive oil can boost the amount of antioxidants your body is able to absorb.
Take heed, my fellow kitchen magicians, for you are now armed with the knowledge to transform these three delicious superfoods into something even greater: superduperfoods. But these tips won’t make much of a difference if you’re not eating enough fruits and vegetables to begin with. Any veggie, raw or cooked, is better than no veggie. So get thee to a farmers’ market or produce aisle and start chomping. Donut-induced blackouts are overrated.