This is a compact article, and its advice mostly agrees with other info that I know of.

In the case of tomatoes, lycopene extraction is even better if they’re not only cooked, but also puréed – tomato juice & soup. And ketchup! But I’ll have raw tomatoes on my BLTs, thank you.

In the case of beets, I’ll still be eating them cooked. I like ‘em much better cooked. The only downside mentioned for cooking is a minor loss of folate, and I have other sources of that.

https://mol.im/a/7531935