From Mexican elotes and corn on the cob to creamed corn and cornbread, corn is a delicious and versatile food that can be enjoyed year-round. Corn sometimes gets a bad rap because of its high sugar content, but this starchy veggie is high in nutrients, and becomes even more useful and convenient if you buy it canned.

Canned corn is a great choice because it’s shelf-stable and rich in protein, vitamin C, B vitamins, minerals, antioxidants, and beta carotene. Canned goods can be kept for years so long as the can doesn’t suffer from rust, dents, or swelling; the can should also maintain its vacuum seal and should never reach over 100 degrees Fahrenheit.

Also, keep in mind that corn is one of the most common genetically modified foods, and while there is no evidence to prove that GM foods are unsafe, there is strong evidence that BPA, a substance found in some metal cans, is linked to health concerns. Choose cans without BPA, and you can enjoy tasty and versatile corn whenever you want.