The way you prepare your food can be just as important as what food you eat. Is there any point in eating broccoli, for example, 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 tricks to help you get the most nutrients out of your food.

EggsThe process: Scrambling your eggs activates avidin, a protein that binds to biotin and renders it useless, said registered dietitian Robert Wildman. “Biotin is an important B vitamin that helps with energy support and 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, by the way, 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, nutrition expert Jonny Bowden wrote in “The 150 Healthiest Foods on Earth” (Fair Winds Press, $24.99).

MeatThe process: Frying, grilling or barbecuing meats at high temperatures can form carcinogens known as HCA’s or heterocyclic amines. Some research has shown 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 (PAHs) is deposited on meat, according to the American Institute of Cancer Research.

The fix: Avoid flare-ups. Also, 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. Though it’s important to cook meat thoroughly to kill bacteria, turning down the heat or cutting off burned portions when it’s finished can considerably reduce HCA’s. 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, but research is mixed. If you really want to avoid carcinogens, grill tofu, vegetables or fruit.

BroccoliThe process: Overcooking broccoli by boiling or microwaving can destroy the important enzyme myrosinase, which is needed to release a key nutrient called sulforaphane. Sulforphane 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 is also destroyed in powdered broccoli products.

The fix: Steaming broccoli for two to four minutes makes it easier to get the nutrients, said Jeffery. 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.