Hello, this is the list of some kinds food which helps in making you feel better from inside & you can also look good from outside.

Beautifulness nowadays is not considered as a mere indulgence overloaded with skincare & makeup products. Instead it is considered as self care. Taking care of yourself is what makes you beautiful in reality. So, are some foods which enlightens you from inside & brings a sense of belief in yourself :

This is a traditional drink which is consumed to makes your body energetic. It is made of roasted bengal gram & barley which is consists of minerals i.e calcium, magnesium & phosphorus. These minerals helps in making your bones strong & for lean muscle building. You should drink it within the 30 minutes after workout. You can also consume this drink in the place of tea. It helps in boosting your energy & strength.

These whole eggs contains essential amino acids, biotin, zinc & selenium. If you eat whole eggs regularly then you don’t have consume expensive proteins, supplements, pills etc. for healthy hairs & skin. It is helpful in making your hairs strong , stops hairfall, brittle nails.

  • Wheat grass is high in nutrients & antioxidants & antioxdidants.
  •  It helps in reducing body cholestrol level. 
  • It also helps in killing cancer cells from the body.
  •  Wheat grass is highly effective in maintaining blood sugar level in the body.
  •  It helps in alleviate inflammation process.
  •  It helps in weight loss.

Aloe vera helps in moisturizing skin. It reduces acne from the skin. Helps in reducing tan from the skin. It can also prevents from sunburn. Aloe vera also helps in improving hair growth & reduces dandruff. It also helps in maintaining oral health. It also reduces inflammation.


Potatoes are very good source of vitamins & minerals. It contains fats , carbs , proteins , fiber , vitamin c , etc. It also contain antioxidants. It may improve digestion process. It is naturally gluten free. It improves brain health. It is very good for bones. Removes dead skin cells. It prevents are body from cancer.

Whet germ contains folic acid , Vitamin B6 & Vitamin E. It helps in boosting immune system. It improves your heart health. It also has anti-aging properties. It improves cellular meatbolism. It improves muscle health. It prevents the body from diabetes. 

  • Triphala protects your teeth from dental diseases & cavaties.
  •  It in weight loss.
  •  It prevents the body from skin detoxication.
  •  It also prevents from constipation.
  •  It improves eyesight.
  •  It also prevents from bacterial infections.
  •  Yogurt contains very important nutrients which are required for our body like calcium , Vitamin B , phosphorus , magnesium etc.
  •  It is also very rich in protein.
  •  It also improve metabolism and helps in digestion process,
  •  It protects your body from osteoporosis.

Banana is very rich in nutrients. It contains Vitamin B & tryptophan. Banana helps in improving digestive health. It also contains powerful antioxidants. It also helps in improving kidney health. Bananas contains high amount of fibre. It also helps in fighting anaemia.

It is the most expensive kind of spice in the world. It is also known as “red gold”. It helps in reducing oxidative stress on brain beacause of antioxidants in the saffron. It helps in clearing your skin. It improves vision of the eyes. It helps in healing wounds. It also lightens your skin. It also helps in treating acne & blemishes. It improves your skin texture. It prevents from hair loss.       

Best Calf Strengthening Exercise

Best Calf Strengthening Exercises

If you want great looking calf muscles you must try these simple exercises . These simple exercises can help making your calf muscles strong . The calf muscles consist of two types of muscles:-

  1. The gastrocnemius muscle , which gives the muscle round shape like an oval shape.
  2. The soleus , which is the flatter one , longer muscle underneath the gastrocnemius and lower down your leg.

This means that you have to focus on strengthening these two types of muscles.

Calf Muscles
calf muscles

1. Double Leg Calf Raise:-

Double Leg Calf Raises
double leg calf raises

Double leg calf raises are one of the best calf-strengthening exercises. It uses the body weight to strengthen and tone gastrocnemius and soleus.

Starting Position:-

You have to stand near a wall for balance. Place your feet hip-width apart, and make sure your ankles, knees and hips are in vertical alignment to protect your joint. You have to make sure that your formation of doing the exercise is correct.


Press down into the balls of both the feet to raise your body upward . You have to keep your abdominal muscles pulled in so that you move straight forward instead of moving your body forward and backward.


  1. Start standing on a stair, so your heels can drop lower than your toes. Keeping the balls of your feet on the stair, lower your heels as far as you can toward the floor. Then push your heels up as high as you can.
  2. Add weight to add intensity, repeat the exercise holding a dumbbell or other weight in one hand on a wall for balance.

2. Single Leg Calf Raises:-

Single Calf Raises
single leg calf raises

You can raise the effect of the calf raise by doing it one leg. By doing that you can strengthen your calf muscle even more.

Starting Position:-

Stand on one leg near a wall for balance with other leg bent behind you. You have to make sure that ankle, knee and hip of the leg you are working in a vertical alignment to project the joints.


Press down into the ball of your foot to raise your body upward. Keep your abdominal muscles pulled in so you avoid shifting forward or backward.


  1. Start standing on a stair and keep the ball of your foot on the stair, let you heel drop down below the step. Then push up as high as you can.
  2. Add weight to increase intensity , hold a dumbbell or other weight in one hand. Place the other hand on the wall.

3. Seated calf raises:-

Seated Dumbbell Calf Raise
seated calf raises

You can do this exercise both at the gym or the home on a calf exercise machine. The exercise works on both gastrocnemius and soleus.

At Home

Starting Position:-

You have to sit on a solid chair with your feet flat on the floor. Keep your knees aligned directly over your feet. Do not let your knees turn in or out. Lean forward placing hands on thighs near knees pushing down to add resistance.


Push slowly down into the balls of your feet to raise your heels as high as you can. Next, slowly lower your heels. Repeat.

At The Gym

Starting Position:-

Set yourself up in the calf press machine with the balls of your feet on the platform. This will let you lower your heels toward the floor. Undo machine’s safety latch and release the weight on to your calves.


Drop your heels as far you can toward the floor to lower the weight, and then press into the balls of your feet to raise your heels as high as you can.

4. Calf Building Sports:-

Participating in calf building sports will help you a lot. Some calf building sports are as follows:-

  • Running
  • Walking
  • Hiking
  • Skipping
  • Cycling