Best cooking means not having to cook them at all?

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I live in Japan and here they say that the more you cook the food the less nutrients and minerals you will got..even in fruits..they say the most vitamins is the skin so they always advised not peeling it. And fish is more deliecious if its fresh and uncooked..at first i thought it was gross but now it is my favorite..it got a sweet savor to it when its a fresh sashimi or sushi