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A question often asked is if cooked vegetables lose their nutrition value should I eat them raw?  While boiling veggies for just five minutes may cause them to lose 50 percent or more of their essential vitamins, you don't necessarily have to eat them raw, says Karen Collins, R.D., a nutritionist in Buffalo, New York.  "Try steaming them, which won't leach out all of their water-soluble nutrients," she says. Place them in a colander above a pot of boiling water until they're tender, or nuke them in the microwave for a few minutes with one tablespoon of water per cup.