Milk and dairy products are an important food group that is necessary for a healthy life and balanced nutrition both in infancy and adulthood. It is known that milk and dairy products positively affect bone and dental health due to their rich calcium content. Many studies are on the relationship of milk and dairy products with chronic diseases; It has been emphasized that consumption of dairy products has positive effects on reducing the risk of many diseases such as hypertension, cardiovascular diseases and colon cancer. Again, many studies conducted in recent years are on the effectiveness of calcium in dairy products in providing weight control; It is stated that calcium prevents the absorption of fatty acids by forming soap with fatty acids, therefore the energy taken from fat decreases and an increase in fat in the feces is observed.
In a study, there was a difference between two groups on a low-calcium, low-energy diet and a high-calcium, low-energy diet. It was reported that the weight loss in the diet group was twice as much as in the other group. In addition, the fat tissue loss of the group consuming a high calcium diet is 3 times more than the other group, and it has been emphasized that providing calcium from dairy products makes this effect even more pronounced.
It is a common finding of all studies that eating calcium-rich foods reduces body mass index. The reason for this is that calcium compensates for the deficiency of the hormone called calcitrol, which is secreted by our body and prevents the storage of fats. In addition to preventing the absorption of fats, a high calcium diet also reduces the storage of carbohydrates and proteins by converting them into fat. In order to achieve fat loss in an adequate and balanced nutrition program prepared according to the person's eating habits and nutritional needs, including calcium sources, especially milk and dairy products, will increase the success of the diet. Consuming 3 servings of reduced-fat milk and dairy products daily is effective in reducing both body mass index and body fat percentage. Apart from milk and dairy products, other foods rich in calcium are; spinach, arugula, vine leaves, whole wheat bread, sesame seeds, almonds and figs.
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