One common dilemma in the kitchen is how to eat vegetables.

When looking at bell peppers for a salad, I think, "Should I just stir-fry them?" and when I see tomatoes, I hesitate, wondering, "Is it better to eat them raw or sauté them in olive oil?"

Having cooked for a long time, I've learned that some vegetables are best eaten raw to get their full value, while others actually benefit from being cooked.

First, vegetables high in vitamin C are definitely better eaten raw.

Vitamin C is quite sensitive; it is easily destroyed by heat and water, so if you soak it in boiling water for too long, it just leaches out.

Therefore, vegetables like bell peppers, green peppers, cabbage, and red cabbage, which are packed with vitamin C, are best enjoyed crunchy in salads.

When packing my kids' lunches, I always include raw, sliced bell peppers. If cooked, their vibrant color fades and the taste becomes mushy, which isn't appealing.

However, when eating raw, washing them thoroughly is extremely important. You should soak them briefly in water and then rinse them thoroughly under running water, and if you use a cleaning agent, make sure it's safe for fruits and vegetables.

On the other hand, some vegetables need to be cooked to enhance their nutrients. A prime example is the tomato. I was shocked to learn this fact.

Tomatoes contain a compound called lycopene, and research from Cornell University shows that when tomatoes are heated to 80 degrees for about 30 minutes, the amount of lycopene absorbed by our bodies increases by a whopping 35%. Moreover, when eaten with oil like olive oil, the absorption rate can increase by 4 to 9 times.

People often enjoy sprinkling sugar on tomatoes. However, sugar actually hinders the absorption of vitamin B, so these days, I just sauté tomatoes with garlic in olive oil and serve them over pasta or make a tomato and egg stir-fry. It's much more filling, and the kids enjoy it.

Carrots are similar. The beta-carotene in carrots is fat-soluble, meaning it doesn't absorb well without oil.

So instead of just eating raw carrot sticks, it's much smarter to stir-fry, braise, or lightly toss them with sesame oil as a side dish.

Broccoli, on the other hand, should not be overcooked. It contains a cancer-fighting compound called sulforaphane, which loses its effectiveness if boiled for too long. It's best to steam it for just 1 to 3 minutes.

I use a dedicated steamer or sprinkle a little water on it and cover it with plastic wrap in the microwave for just 2 minutes. The color stays vibrant, and the crunchy texture remains, making it easy for the kids to eat.

Additionally, one often overlooked point is that blanching vegetables makes them much easier to digest.

Eating a whole bunch of spinach raw can be quite a lot. However, when blanched, it shrinks down to a manageable handful, making it easy to consume in one go.

While some vitamin C may be lost, the overall intake increases, allowing for more dietary fiber and other trace nutrients.

Especially in leafy greens like spinach or Swiss chard, there's a compound called nitrate that is significantly reduced during the blanching process.

For seniors with digestive issues, those with sensitive stomachs, or young children, this is a much safer and easier option.

And there are some vegetables that should never be eaten raw.

Wild vegetables like bracken and wild garlic must be boiled in hot water to be safe due to their toxic components. In spring, these wild greens are often available at Korean markets, and I sometimes see people thinking, "Aren't raw wild greens fresher and better?" and eating them raw.

That's a big no. Especially for bracken, it must be boiled and then soaked in cold water for a long time to be completely safe. For those using dried wild vegetables, it's also a good idea to boil them again.

In the end, some vegetables like bell peppers are best eaten raw for their crunch, while others like tomatoes shine when cooked in oil, and broccoli needs just the right amount of cooking.

The saying, "Raw vegetables are always the best," and the idea that "Vegetables must be cooked to retain nutrients" are both only partially true.

As you think about what to prepare for dinner while opening the fridge, consider what type of vegetables you have.

Even though you bought the same vegetables for the same price, changing the cooking method can significantly impact your family's health. From a homemaker's perspective, this is one of the best tips I can offer.