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Maize
CautionMais · (Zea mays)
Grass family (Poaceae)
Description
Growing as a tall grass in fields worldwide, maize produces golden cobs ripening between August and October. The kernels are rich in starch, the carotenoids lutein and zeaxanthin, ferulic acid concentrated in the bran, thiamin, bound niacin and potassium. Traditionally maize serves as a staple food and spice; the silky threads of the flower, known as corn silk, are brewed as tea for urinary complaints and applied externally as a compress for joint problems and wounds. At normal dietary amounts maize is safe and well tolerated, though cross-reactions are possible with grass pollen allergy. Corn silk tea should not be drunk in large amounts, as the dried herb can have a laxative effect. Eating maize without nixtamalisation as the sole grain staple over long periods can leave bound niacin poorly absorbed, a risk factor for niacin deficiency (pellagra).
Maize is the most widely cultivated grain worldwide after wheat and rice, and an important staple food. Sweet corn is cooked, steamed or grilled on the cob and contains approx. 19 g carbohydrates, 3 g protein and 1 g fat per 100 g (86 kcal). It provides B vitamins (thiamin B1, niacin B3, pantothenic acid B5, folate), the carotenoids zeaxanthin and lutein, and potassium. Maize products (polenta, tortillas, cornmeal, corn oil, cornstarch) are indispensable in many world regions.
Corn silk (Stigmata maydis) — the filiform styles of the female maize flowers — is used worldwide in folk medicine as a diuretic tea. Traditional application for urinary tract infections (cystitis), irritable bladder, urinary stones and difficult urination. Preparation: 1–2 teaspoons fresh or dried corn silk per 250 ml hot water, steep 10–15 minutes, 2–3 cups daily. Fresh corn silk is more effective than dried (PFAF: loss of diuretic effect upon storage). The EMA HMPC monograph (EMA/HMPC/509424/2023) remains in draft stage as of 2026.
Nixtamalisation — soaking and cooking maize in an alkaline lime solution (calcium hydroxide) — was developed by Mesoamerican cultures over 3,000 years ago and makes the niacin (vitamin B3) in maize bioavailable to the human body. Without nixtamalisation, maize-dominant diets can lead to pellagra (niacin deficiency disease). Tortillas, tamales and arepas are made with nixtamalised maize. This traditional practice is a historical example of nutritionally optimised food preparation.
Maize contains the carotenoids zeaxanthin and lutein — both play an important role in macular pigmentation of the retina and protection against age-related macular degeneration (AMD) and cataracts. Yellow maize varieties are one of the few cereals providing meaningful amounts of these xanthophylls. Zeaxanthin accumulates in the yellow spot (macula lutea) of the retina. Epidemiological studies document an association between lutein/zeaxanthin intake and reduced AMD risk.
Cornstarch (Amylum maydis, Maizena) is used worldwide as a thickener for sauces, soups, puddings and gluten-free baking. In traditional housekeeping a lightly thickened cornstarch solution is also regarded as a mild mucosal protectant for gastrointestinal irritation (similar to potato starch). Gluten-free — important for coeliac disease. Corn oil (cold-pressed or refined) is rich in linoleic acid and vitamin E.
In Native American folk medicine (including Zuni, Hopi) ground and moistened maize kernels were applied as poultices for ulcers, swellings and rheumatic pain. PFAF documents this application. Clinical evidence is entirely lacking; the use is ethnobotanically interesting as evidence of the versatile pre-Columbian use of maize.
Sources: [3]
Corn germ oil (corn oil) is extracted from the maize germ by cold-pressing or refining and is rich in linoleic acid (omega-6, approx. 50–55 %), oleic acid (approx. 25–30 %) and vitamin E (tocopherols). It has a relatively high smoke point (approx. 230 °C refined) and is suitable for frying and deep-frying. Cold-pressed corn oil is suitable as a salad oil. Historically corn oil was extracted from maize germs by indigenous Mesoamerican peoples.
Maize and maize products are safe and well-tolerated at normal dietary amounts. Be aware of known maize allergy (cross-reactions with grass pollen possible). Corn silk tea: do not use in large quantities; fresh corn silk is preferred, as dried corn silk can according to PFAF become purgative. Maize without nixtamalisation as the sole grain component over long periods can cause niacin deficiency (pellagra). Corn silk EMA monograph still in draft stage (2026) — for therapeutic use: consult a physician.
Maize as food is safe and valuable in pregnancy and lactation (folate, B vitamins, energy). Corn silk tea should be avoided during pregnancy as a precaution (no safety data for therapeutic amounts).
Maize as food fully suitable. Corn silk tea during lactation with caution.
Maize as food suitable from weaning age (cornmeal porridge as a classic weaning food). Corn silk tea not recommended for young children.
Contraindications
- Known allergy to maize or grass cross-allergy — avoid maize products or consult a physician.
Harvested part: ripe cobs (summer-autumn)
- Time of day:
- SWEET CORN (for eating): Harvest cobs when the silks (corn silk) have turned brown/black, the kernels exude milky-white liquid on fingernail pressure (milk stage), and the husks are deep green. Milk stage lasts only 3–5 days — cobs harvested too late are starchy and dry. Preferably harvest in the early morning (highest sugar content, as starch conversion progresses during the day). Break cobs from the stalk by twisting and pulling.
- Drying:
- Sweet corn cobs must be cooked or refrigerated immediately after harvest — sugar converts to starch within hours (at room temperature approx. 50 % sugar loss in 24 h). Store in husks in the refrigerator for max. 1–2 days. For longer storage: blanch cobs for 3 minutes, cut off kernels, freeze.
- Storage:
- 1 months — Fresh: in husks in refrigerator max. 1–2 days. Frozen: 8–12 months.
- Time of day:
- CORN SILK (Stigmata maydis): Harvest fresh corn silk (the emerging threads) shortly before the cob is fully ripe — at this point the silk is still pale yellow-green to light brown and most effective for tea applications. For therapeutic tea use fresh, or dry immediately at 35–40 °C gently (not above 50 °C).
- Drying:
- Dry corn silk: thin layer on a sieve or cloth, at max. 40 °C, humidity < 50 %, 1–2 days. Store dried silk in paper or glass containers, cool and dark. Shelf life: max. 1 year. PFAF note: dried corn silk loses its diuretic effect and may become purgative — therefore prefer fresh corn silk.
- Storage:
- 12 months — Dry, cool and dark. Fresh corn silk use immediately or refrigerate max. 2–3 days.
- ZeaxanthinOtherContent: ca. 200-360 µg/100 g (gelber Süßmais)Fruit
Yellow xanthophyll carotenoid that contributes to the yellow colour of maize kernels. Preferentially accumulates in the macula lutea of the human retina and acts as a natural light filter against damaging blue-light radiation. Associated with reduced AMD risk in epidemiological studies.
- LuteinOtherContent: ca. 600-1100 µg/100 g (gelber Süßmais)Fruit
Xanthophyll carotenoid, the most abundant carotenoid in maize alongside zeaxanthin. Together with zeaxanthin protects the eye from oxidative stress and light damage. Maize is one of the few cereal sources of meaningful amounts of lutein/zeaxanthin.
- Ferulic acid (Ferulasäure)Phenolic acidContent: bis zu 0,5 % (Kleie/Schale)Fruit
Most abundant phenolic antioxidant in the maize kernel, mainly in the bran layer (pericarp). Ferulic acid is predominantly bound to cell-wall polysaccharides and becomes more bioavailable through nixtamalisation. Shows preclinical antioxidant, anti-inflammatory and neuroprotective activities.
- Stärke (Amylum maydis)PolysaccharideContent: 65-75 % (Trockengewicht des Korns)Fruit
Main constituent of the maize endosperm — amylopectin (approx. 75 %) and amylose (approx. 25 %). Basis for cornstarch, corn syrup, glucose-fructose syrup and bioethanol. Waxy maize varieties contain almost exclusively amylopectin (> 95 %). Resistant starch in cooled maize acts prebiotically.
- Thiamin (Vitamin B1)VitaminContent: 0,15-0,20 mg/100 gFruit
Maize is a good thiamin source (approx. 15 % of daily requirement per 100 g). Thiamin is essential for carbohydrate metabolism and nerve function. Partially bound by nixtamalisation, but made more available.
- Niacin (Vitamin B3 — gebunden)VitaminContent: 1,7-2,5 mg/100 g (nur nach Nixtamalisation bioverfügbar)Fruit
Maize contains niacin that is, however, bound to niacytin without nixtamalisation (alkaline treatment with limewater) and not utilizable by humans. This explains the historical pellagra epidemic in Europe when maize was introduced without nixtamalisation. Alkaline hydrolysis (nixtamalisation or baking soda during cooking) liberates the niacin.
- AllantoinOtherContent: Spuren (Samen, Maisbart)Whole plant
Detected in traces in maize kernels and corn silk. Allantoin is considered a wound-healing and cell-proliferating substance, also obtained from other sources (comfrey). The concentration in maize is not clinically relevant for therapeutic purposes.
- KaliumMineralContent: 270-280 mg/100 g (Süßmais)Fruit
Maize is a moderate potassium source (approx. 7 % of daily requirement per 100 g). Potassium is essential for blood pressure regulation, muscle and cardiac function, and neuromuscular excitation.
- [3]MonographPlants For A Future (PFAF) — Zea mays database entry(accessed: 2026-05-21)
- [5]MonographEMA HMPC — Draft European Union Herbal Monograph on Zea mays L., Stigma (EMA/HMPC/509424/2023, draft for consultation Oct 2025–Jan 2026)(accessed: 2026-05-21)
- [6]MonographUSDA FoodData Central — Corn, sweet, yellow, raw(accessed: 2026-05-21)
- [1]WikipediaMais (Wikipedia DE)(accessed: 2026-05-21)
- [2]WikipediaMaize (Wikipedia EN)(accessed: 2026-05-21)
- [4]WikipediaCorn silk (Wikipedia EN)(accessed: 2026-05-21)
🤝 Permaculture Partners
In your garden, this plant acts as:
✨ Best symbiotic partners
- 🌿 Cucumber Maize serves as climbing frame for cucumber (Three Sisters analogue).
- 🌿 Cucurbita pepo Squash shades the maize bed and retains moisture.
- 🌿 Zucchini Classic companion-planting partner.
- 🌿 Phaseolus vulgaris Bush bean fixes nitrogen for hungry maize.
- 🌿 Phaseolus vulgaris Maize provides a living climbing frame for the pole bean.
- 🌿 Tropaeolum majus Nasturtium as aphid trap protects maize.
📦 Part of these planting sets:
Source: Helga und Margarete Langerhorst, Mein gesunder Naturgarten (eigene Kuration) | Klassische Mischkultur-Tradition (Three Sisters, Bauernregel)