Corn (Zea mays): what it contains, how to use it, and what to watch

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Corn (Zea mays) is far more than a summer barbecue side. The kernels feed you, the flour replaces wheat in gluten-free baking, the oil goes in the salad bowl, and the silky threads inside the husk have their own long history in herbal tea. This page sets out which part to use, in what form, and what should make you pause.

What it is credited with

• A source of protein, fats and fibre, corn has a long-standing reputation as a nourishing and easily digested staple food.
• An antioxidant food, corn is credited with helping the body limit the damage caused by free radicals — corn oil, too, is valued in naturopathy for its antioxidant content.
• Because it is rich in potassium, corn is regarded in naturopathy as a food that supports the body’s water balance.
• Corn silk has a reputation in traditional herbalism as a diuretic tea, said to increase the volume of urine passed.
• In older European and North American herbal practice, that same silk infusion was taken to ease urinary discomfort, and featured in traditional remedies for gravel and for gout.
• Cornmeal and corn flour are recommended by nutrition-minded cooks as a gluten-free substitute for wheat.
• Plain popcorn — protein-rich, with iron, calcium and fibre, filling and light — is put forward as a better nibble than crisps and biscuits. As long as it isn’t drowned in butter, of course.

How to use it

Fresh cobs

• Choose cobs with plump, glossy kernels and bright green husks; corn on the cob loses flavour and food value fast, so cook it the day you buy or pick it.
• Drop shucked cobs into unsalted boiling water for about 8 to 10 minutes, or steam them for a little longer, until a kernel pops easily under the thumbnail.
• Roast them in the husk in a hot oven for around half an hour for a sweeter, smokier result.
• Very young, very fresh kernels can be eaten raw, cut off the cob into a salad.

Flour, meal and popcorn

• Cornmeal cooked slowly in water or stock gives polenta — stir, serve soft, or spread it out to cool and grill in slices.
• Corn flour swaps in for wheat in cornbread, pancakes and muffins in a gluten-free kitchen.
• Pop dry kernels in a covered pan with a spoonful of oil over medium heat, shaking until the popping slows. Season with a pinch of salt or herbs rather than a puddle of butter.

Corn silk infusion

• Pull the silk from freshly shucked cobs, discard any brown or mouldy threads, and dry it in a single layer in the shade until it crackles.
• Use about a teaspoon of dried silk per cup, pour on water just off the boil, cover and steep 10 minutes, then strain.
• The taste is mild and slightly sweet; a slice of lemon or a little mint lifts it.
• In herbal practice it is taken as a cup or two a day for a short run of a few days, not as a permanent daily drink.

Cautions

• Plant benefits for each species
• Cooking: all our recipes using corn

Frequently Asked Questions

The one thing to remember: eat the cob the day you get it, and keep the silk aside, dried, for a mild short-term herbal tea.

Which part of corn do herbalists actually use?

The kernels are food; the herbal material is the silk, the pale threads inside the husk. Dried and infused, it has a long reputation in traditional herbalism as a gentle diuretic tea. The oil is used in the kitchen and valued in naturopathy for its antioxidant content.

What does corn silk tea taste like?

Very mild — faintly sweet, a little grassy, close to neutral. It takes lemon, mint or a small spoon of honey well. Steeping longer than about ten minutes makes it slightly bitter without adding much.

When should I gather corn silk?

At shucking time, from late summer to early autumn, when you are preparing the cobs anyway. Pull out the threads, throw away anything brown or damp, and dry the rest flat in the shade until brittle. Store in an airtight jar away from light.

Is popcorn a reasonable snack?

Plain popped corn is protein-rich, brings iron, calcium and fibre, and is filling for its weight, which is why it is often put forward in place of crisps and biscuits. The butter, sugar and salt are what change the picture. Keep whole popcorn away from children under four.

Can I use cornmeal instead of wheat flour?

Yes — corn flour and cornmeal contain no gluten, so they are standard in gluten-free baking for cornbread, pancakes and polenta. They behave differently from wheat, giving a crumblier, more open texture, so follow a recipe written for corn rather than swapping measure for measure.

This information is provided for general interest and reflects the traditional use of plants. It is not a substitute for medical advice. If you are on medication, pregnant, or in any doubt, ask a healthcare professional.