Some people say that it is healthier to eat raw veggies while others say the opposite. You may be surprised by the actual facts about these vegetables because there are several misconceptions when it comes to vegetables.

Here are some guides to what’s fact and what’s fiction when it comes to eating your veggies:

Myth #1: Fresh ones are more nutritious than frozen

Fact: Studies show that sometimes you can get more nutrients from frozen veggies but it depends on variety and how old the vegetables at your supermarket are. Produce starts losing nutrient quality as soon as it’s picked. Frozen veggies are preserved at their peak of freshness when they are most nutritious.

Myth #2: Cooked ones are less nutritious than raw

Fact: It depends on the vegetables. According to Marion Nestle, author of “What To Eat”, “Cooking destroys some nutrients, but it releases others. It destroys vitamin C and folic acid.” That is why it is not a great idea to cook oranges. However, cooking releases vitamin A and the nutrients in fiber and makes them easier to digest. Also, lycopene is easier to absorb by your body in cooked tomato sauce than from raw tomatoes.

Myth #3: Iceberg lettuce doesn’t have any nutrients

Fact: It’s hardly loaded with vitamins because it is mostly water but a large head does contain small amounts of protein, fiber and minerals. There are more nutrients from other greens that have less water such as romaine or butterhead lettuce but contrary to popular belief, iceberg lettuce does have some nutritional value.

Myth #4: Local ones are always cheaper

Fact: It is true that local produce are cheaper but there are no guarantees. Local food is not in any way subsidized so you are paying the real cost of producing food and the economies of scale are not there.

To find the best deals at your local market, shop at the end of the day when farmers are likely mark down their prices in order to get rid of their inventory. You can go early if selection is more important than price. You can ask your farmer for a volume discount if he or she doesn’t already offer one. Take advantage of special deals on bruised or overripe veggies.

Myth #5: Potatoes can make you fat

Fact: It’s not the potatoes, it’s how you cooked them and what you slather on your spuds. They are fat-free and low in calories. They contain a healthy dose of fiber which can make you feel satisfied for longer and help you lose weight.

Myth #6: Bagged salads are squeaky clean

Fact: Think again! Consumer Reports tests found bacteria that are “common indicators of poor sanitation and fecal contamination” in 39% of the 208 packages of salad greens it tested. It didn’t find E. coli 0157:H7, listeria, or other disease-causing bacteria in its samples. It is best to give greens a good rinse to remove residual soil before eating them.

Myth #7: Farmer’s markets only have organics

Fact: It doesn’t mean that veggies being sold at a farmer’s market are all organic. It must be certified organic by the U.S. Department of Agriculture for a guarantee that it was grown without synthetic fertilizers and pesticides.