When it comes to eating canned foods, common sense is in order. Plenty of myths abound about the impact canning and preserving have on foods, much in the same way they exist about frozen produce (a lot of which is actually healthier than fresh produce).

The general argument is that vitamins diminish over time when produce is tinned, but this is actually just as (if not more) likely to occur with fresh produce, which often sits around in packing plants for lengthy periods before hitting the shelves at your local grocery store.

Fruits and vegetables picked for canning are usually processed quickly. A study at the University of Illinois found that a great deal of canned fruit and vegetables contains the same amount of dietary fiber and vitamins as their fresh equivalents.

Now that we’ve established canned foods ain’t all that bad, we ask: What are the best canned foods out there? And what can we do with them?

Canned salmon
The first heavyweight on our best canned foods list is the mighty salmon. It’s a worthy inclusion, as not only is this fish rich in omega-3 fatty acids, it's actually better for you when canned because it’s packed with the bones intact, meaning more calcium for your bones and teeth. Also, some of the fat is removed, making it a healthier option.

Try making a salmon Nicoise: Mix the salmon with cooked potatoes, quartered tomatoes, pitted (stoned) black olives, cooked green beans, and soft-boiled eggs. Dress with a vinaigrette made from olive oil, lemon juice and Dijon.

Canned pinto beans
There is virtually no difference between the nutritional value of canned and fresh pinto beans; both require cooking for similar amounts of time. The canned beans are much more convenient and can easily be added to soups or stews. They’re a good source of folate and manganese, relatively high in protein, and rich in vitamin B1 as well as a slew of other minerals.

Make a traditional tortilla soup (but lose the tortillas if you’re dieting) with chilies, tomatoes, chicken broth, avocados (a good source of healthy fats), cilantro, lime juice — the usual suspects — but add a can of pinto beans to warm through near the end of the cooking time. The soup will go much farther, and you’ll reap the health benefits from the beans.

Canned tomatoes
Scientists have been talking about ketchup being a healthy part of your diet for a while now, and this is mainly because lycopene, the antioxidant component of the tomato, becomes more potent when heated. Thus, canned tomatoes are a high source of lycopene and are also rich in vitamins A and C while containing no fat or salt.

Make a flavorful sauce to go with roast or grilled chicken. Gently soften sliced onions with garlic. Add torn olives and canned tomatoes, and let cook for a short while. Just before serving, throw in some torn-up basil, then serve alongside your meat.

Canned smoked mackerel
Although cooked mackerel is generally healthier for you than smoked (as it doesn't contain any of the nitrates associated with this method of cooking), we’ve gone for the smoked because it is infinitely more versatile and delicious. Canned smoked mackerel is high in protein and omega-3 fatty acids and is very inexpensive.

Make a smoked mackerel paste by blitzing the mackerel with cottage cheese, low-fat natural yogurt, cracked black pepper, and a squeeze of lemon juice. Eat with crackers or on whole wheat toast.

Canned sardines
Like salmon and mackerel, sardines are rich in omega-3 fatty acids. They are often packed in a tomato sauce, which is great for its lycopene content, but often this sauce has high levels of sodium as well. Instead, go for a low-sodium option packed in water. Sardines are a good choice of fish because they are sustainable and inexpensive, and they contain high amounts of vitamin B12 (second only to calf liver), which promotes heart health.

Make a healthy potato salad with cooked, cooled, cubed potatoes; a chopped-up hard-boiled egg; diced chives and scallions; and a dressing made with olive oil, lemon juice and whole grain mustard. Serve alongside the drained sardines.