The process of conception is a complex interaction between organic systems, hormonal pathways and other processes. It is the result of the union of a sperm cell with an egg, which is fertilized resulting in the creation of the so-called zygote.

The necessary conditions that must be met for a normal conception to take place are:

• Normal ovulation
• Healthy sperm
• Healthy egg
• Appropriately prepared endometrium

“In all the above conditions, nutrition plays a decisive role and concerns equally both sexes,” states the Ms. Efthymia-Kyriaki Dede Clinical Dietitian – Nutritionist, Scientific Associate of LETO.

“A balanced, healthy diet, rich in antioxidants, vitamins and trace elements, can have a positive effect on the process of sperm production, which takes place every three months. In addition, it can improve the quality of the woman’s eggs, which, unlike sperm, do not regenerate, but decrease in each menstrual cycle. The most important factor judged in both cases is the normal Body Mass Index, which is defined as the fraction with weight as numerator and height squared as denominator. Its normal values ​​range from 20-24.9 (kg/m^2), while values ​​deviating from this range require nutritional intervention. Both weight loss and weight gain, depending on the case, seem to affect fertility in both sexes,” he points out.

“Within the context of a healthy diet, the most appropriate adoption model is considered to be that of the Mediterranean Diet. However, individualized nutritional intervention is deemed necessary, based on the medical history and particularities of each couple,” he emphasizes.

The general dietary recommendations resulting from the adaptation of the Mediterranean Pyramid to reproductive age include:

• The daily consumption of 4 portions of vegetables.
• The daily consumption of 3 portions of fresh seasonal fruit
• The daily consumption of 5-7 portions of cereals, of which the largest percentage should be whole grain
• The daily consumption of 2 portions of dairy products, preferably semi-skimmed/low fat
• The weekly consumption of at least 3 portions of legumes
• The weekly consumption of 2-3 portions of fatty fish.
• The weekly consumption of up to 1 portion of red meat
• The weekly consumption of 1-2 portions of poultry
• The weekly consumption of up to 4 egg yolks
• The daily consumption of 4-5 portions of fat
• The daily consumption of 1.5-2 liters of water
• Daily consumption up to 5 g. sodium (salt), including that contained in food (the amount is equivalent to 1 teaspoon).
• The daily consumption of up to one portion of alcoholic beverage, preferably wine.
• Limiting consumption of sugar, sweeteners and products containing them.

“However, in an attempt to nutritionally approach each condition for a successful conception, separately, there are some micronutrients that, based on scientific evidence, seem to contribute significantly.

They seem to improve the process of ovulation the normal levels of vitamin D and zinc, as they relate to the levels of AMH, anti-Müllerian hormone. Adequate intake of folic acid is also associated with lower levels of sporadic anovulation, as is intake of omega-3 fatty acids either through diet or dietary supplements.

Nutritional factors that have a positive effect on the general quality of sperm it is primarily omega-3 fatty acids. The combination of adequate intake of vitamin C with vitamin E, through diet, appears to reduce DNA fragmentation, a process that affects sperm health and increases the risk of miscarriage. Finally, folic acid, as an essential element that participates in the spermatogenesis process, has been shown to improve parameters related to abnormal sperm morphology. Dietary sources of folic acid are green leafy vegetables, legumes, citrus fruits and some fortified commercial foods, such as cereals.

To improve egg quality, the nutrients that stand out are vitamin D and antioxidants, a variety of which we get from fruits and vegetables. Other factors, such as melatonin levels and the gut microbiome, have also been implicated, but are still under investigation.

Regarding the effect of nutrition on the achievement of normal implantation of the embryo in the uterine cavity, the benefits are noted in the thickening and perfusion of the endometrium. Vitamin E and L-arginine seem to have a beneficial effect, the use of which requires further research results.

The fertility process seems to be affected by some reproductive conditions such as adenomyosis, endometriosis, polycystic ovary syndrome, celiac disease, irritable bowel syndrome and some thyroid dysfunctions. Even in the case of the above situations, personalized nutrition gives the possibility of improvement and treatment, in collaboration with the rest of the scientific team”, concludes Mrs. Dede.