Get some of each, and add fermented to the list. For the most part world cuisines have it figured out, i.e. salad/crudité some versus stew/sauté/steam/roast others. I'm undecided on the value of raw enzymes but a rotating variety feels best.
What water? Boiling is for starches IMO.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts