By now, most people know they should be eating more vegetables. But are there ways to get more from the vegetables you already eat?A research shows that when it comes to vegetables, it's not only how much we eat, but also how we prepare them, that decides the vitamins and other nutrients that enter our body. 

Many studies show that people who eat lots of vegetables have less heart disease, and eye problems and even cancer. But raw vegetables are not always best. The researchers found that 198 Germans who eat raw food were short of lycopene, the matter found in tomatoes and other red vegetables. "There is an idea that raw foods are always going to be better, "says Steven K. Clinton, a professor at Ohi o State University. "For fruits and vegetables, sometimes a little bit of cooking can be helpful. "

A number of factors decide how the vegetables do good to people's health before they reach the table, including where and how they were grown and stored before being bought. No single cooking way is best. Some nutrients are easily lost in cooking if they are cooked in different ways. 

Vitamins C and B are often lost. In January, another report said that boiling was better for carrots than frying or serving them raw. Frying was the worst way to cook. 

What cooked with the vegetables can also be important? When the vegetables were cooked with fat, the diners can get more nutrients. Fat can also make the taste of vegetables better, meaning that people will eat more of them. Putting on some other things that make it taste better——a little salt——can make the food taste better.