Minerals report

Today you are going to read about minerals - Iron, magnesium, and calcium We all need Minerals, especially Iron and Calcium and Magnesium.

Iron

If you don't have enough iron in your body, you can't make enough oxygen-carrying red blood cells in simpler words you might die, you are probably thinking why would you need to eat metal, it’s not metal, it’s a mineral to keep you alive.

To get a lot of iron in your body you should eat lots of Red meats, seafood, Beans, Spinach, Dried fruit and things that are poultry. If you have trouble getting enough Iron from food sources, you may need an iron supplement. Iron helps your body keep really healthy.

You probably hear your parents saying EAT YOUR MEAT, you realize your parents are trying to help you put more iron in your body that might sound a bit weird but it’s true.

Magnesium

What is Magnesium? Well it's a mineral for your body it is necessary for you to live, it keeps your blood pressure normal, heart rate steady and bones strong it also is vital for your blood cells and brain cells to live so if you didn't have magnesium you would probably die :). To get your daily dose of magnesium you need to eat dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit, chocolate and more.

The amount of Magnesium you are supposed to have a day is 410 milligrams a day but be careful not to over does because the end result is.. Diarrhea. If you haven't had enough magnesium you would have been having these symptoms….. Muscle cramps, Facial tics, Poor Sleep, bad skin and nails and Chronic pain.

If you have been having these symptoms you need to get more magnesium in your diet.

Calcium

We will Research about one word CALCIUM… we can’t live without it! Why is this, because calcium gives your bones and teeth strength so you don’t end up like squids and have no bones. But to confirm, that is not why squids have no bones. They were born that way.

Anyway if you had no milk or calcium you could develop brittle bone disease. Which can lead to death. Last year our school took part in a whole school relay. Due to the fact that Sam Gibson a man with brittle bone disease. He died because he was competing in the Hawkes bay marathon. When he fell out of his wheelchair and died because there was too much pressure on the body.

To get calcium in your body you need to eat lots of dairies. The average amount of Calcium you're supposed to have a day is 1,000 milligrams. To know if you're not getting enough calcium you would have frequent broken bones and dental cavities so get some calcium in your diet.

Jemma - Iron, Taylor - Magnesium, Katie - Calcium

Speech

My class room 21 is writing speeches on healthy bodies and strong minds. This is my speech on healthy diet!!!

Kia ora Ko Jemma aha, Ko te mata aha, Ko tiki tiki te awa tena koutou tena koutou katoa Today I will be talking about healthy diet. There are three things for a healthy diet number 1: healthy food number 2: exercise and number three: good sleep.

Firstly let's talk about number 1 healthy food,  everyone needs a strong and healthy diet to live. If you eat and eat junk food you’ll have a shorter life span. A person about my age only ate unhealthy food and guess what? That person went comply blind, so never eat too much junk food. Everyone should have a day 3-5 serving of vegetable, 2-4 serving of fruit, 6-11 severing of rice, bread and thing like that, 2-3 servings of some sort of meat and 2-3 servings of milk, yogurt and cheese a day, You also need some water. You probably thinking that having all that in a day is impossible but nothing is impossible.

Secondly exercise, You might need to think about putting more time into fitness then divides. Do you know that it affects your eyes when you look at a screen for too long, I might it's ok for school work because it’s learning but not staying up all night to play a video game on your computer, which is not learning. Go for a run, walk, sprint outside do anything that will get you blood flowing. Maybe run up the peak or take you dog for a walk or at lunchtime do some laps around the field.

If you're not doing much sport tries some more like rugby, soccer, netball, hockey, yoga whatever just do it. It’s much, much more better than waiting youtube or playing a game. Remember it is for your own good!!!

Before I talk about good sleep, I need to say my favorite sentences in the whole world, is to believe in yourself, don’t do a sport just because your friend are doing it, do something that makes you happy.

Number three good sleep

Research shows when you haven't had enough sleep you always feel like having more sugar and it makes you eat junk foods. Remember the three main things for a healthy diet. Thank you for listening