The way you prepare your food can be just as important as what food you eat. Is there any point in eating broccoli if you cook the life out of its natural carcinogen killers? On the other hand, some foods, such as tomatoes, may offer more benefits when they're cooked.

Fortunately, nutrition experts know a few tricks to help you get the most nutrients out of your food.

Eggs

The process: Scrambling your eggs activates avidin, a protein that binds to biotin and renders it useless, said registered dietitian Robert Wildman. Biotin is a B vitamin that helps with energy support and developing thick, lustrous hair, he said.

The fix: Try poaching or boiling. Omelet lovers should know it's better to beat your eggs than to forgo them altogether. Eggs are a perfect source of protein and contain all nine essential amino acids.

The yolk is an important part of the package; it contains choline, a nutrient considered essential for cardiovascular and brain function, as well as the health of cell membranes, according to nutrition expert Jonny Bowden.

Garlic

The process: Penn State University researchers have shown that microwave heating or roasting garlic can diminish or destroy its anticancer activity. If garlic is processed or dried, it loses its ability to form hydrogen sulfide, a substance that relaxes blood vessels and may be good for the heart, according a study in the Journal of Agricultural and Food Chemistry.

The fix: Eating garlic raw is best, but if you do need to cook your garlic, the researchers recommend chopping or crushing it beforehand and allowing it to stand for at least 10 minutes. This allows it to create both hydrogen sulfide and the compound allicin, which is thought to be responsible for many of garlic's health benefits.

Tomatoes

The process: Although raw tomatoes are certainly nutritious, it's difficult for the body to absorb their lycopene, a powerful antioxidant linked to prostate health.

The fix: To enhance lycopene absorption, cook the tomatoes or break them up and mash them; then combine them with some type of fat or oil, said registered dietitian Susan Mitchell. "Because of their cooked composition, tomato sauce and similar products appear to enhance absorption, as the lycopene is available to the body in a more concentrated form," Mitchell said.

Still, raw tomatoes have attributes such as vitamin C, beta and alpha carotene, potassium and folate. When tomatoes are cooked, they lose some of that vitamin C.

"The ideal would be a combination in the diet of both fresh and cooked," Mitchell said.

Potatoes

The process: When high-carbohydrate or starchy foods are cooked at high temperatures — think crispy potato chips or french fries — it creates the chemical acrylamide, which has been linked to cancer and neurological problems in lab rats. Acrylamide also is found in coffee and cereal grain-based foods such as cookies, crackers, breakfast cereals and toast.

The fix: Boil or microwave potatoes. Frying causes the greatest acrylamide formation, followed by roasting and baking. Acrylamide starts forming at temperatures hotter than 248 degrees Fahrenheit; boiling, microwaving or steaming doesn't cause it to form.

Presoak your potatoes in water. That will reduce levels of acrylamide, but only if the potatoes are fried to a light color, according to research in the Journal of the Science of Food and Agriculture. Soak them for 15 to 30 minutes, then drain and blot dry before cooking to prevent splattering or fires. Don't store potatoes in the refrigerator — that increases acrylamide during cooking. Use a dark, cool closet or pantry to prevent sprouting.

Meat

The process: Frying, grilling or barbecuing meats at high temperatures can cause carcinogens known as heterocyclic amines to form. Some research has shown that HCA's can cause genetic mutations in our cells that lead to the development of cancer.

Scorching high-fat meat carries another risk. "As the smoke rises, another class of carcinogenic compounds called polycyclic aromatic hydrocarbons is deposited on meat," according to the American Institute of Cancer Research.

The fix: Avoid flare-ups. Microwave your meat for a few minutes and pour off the juices before cooking it on the grill, said Kristin Anderson, associate professor at the University of Minnesota School of Public Health. Baked or stewed meat has fewer carcinogens. Although it's important to cook meat thoroughly to kill bacteria, turning down the heat or cutting off burned portions when it's finished can reduce HCA's considerably.

Marinating meat in some spices and herbs, such as rosemary, may also reduce the compounds, according to researchers at Kansas State University and the Food Science Institute. Still, research is mixed. If you really want to avoid carcinogens, grill tofu, vegetables or fruit.

Broccoli

The process: Overcooking broccoli by boiling or microwaving can destroy the important enzyme myrosinase, which is needed to release a key nutrient called sulforaphane. Sulforaphane binds to sugar and is very heat sensitive. "Myrosinase has to be present to get broccoli's benefit; if it's not there, sulforaphane, broccoli's cancer-preventive and anti-inflammatory component, doesn't form," said University of Illinois nutrition professor Elizabeth Jeffery. Her research has shown that myrosinase also is destroyed in powdered broccoli products.

The fix: Steaming broccoli for two to four minutes makes it easier for humans to take in the veggie's nutrients, Jeffery said. If you're taking a powdered broccoli supplement, combine it with myrosinase-rich fresh broccoli sprouts at the same meal. Jeffery's study showed the powder and sprouts seem to have a synergistic effect, sharing the myrosinase.

Other foods that contain sulforaphane and can be teamed with broccoli to boost its benefits include mustard, radishes, arugula and wasabi.

When broccoli is paired with tomatoes, it has been shown to be more effective at shrinking prostate tumors than when eaten alone.