Shadowing Practice: Fruits Ranked - Nutrition Tier Lists - Learn English Speaking with Video
Creating lesson...
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Hello everybody, this is Talon with the next Nutrition Tier List, a series where I break down all the options in a given food group
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and rank them based on how nutritious they are and how they impact your health.
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Today we're taking the most popular fruits
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and stacking them up against each other to find out
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which ones are the very best and which ones are just good
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because I'm going to tell you straight up there isn't a bad fruit on this list.
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So what really separates fruits as a food group is their higher concentrations of fiber, water, antioxidants, and natural sugars with lower glycemic indexes.
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So we're going to be keeping an eye out for the fruits
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that excel with these but also the ones that have benefits that go beyond these.
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others.
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So, looking at the tiers for this video, we're going to be comparing the nutritional content
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and benefits of each fruit against any shortcomings or health concerns that they may have.
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Keep in mind that these lists are ranked independent of each other, so an A -tier fruit may not equate to an A -tier meat or an A -tier vegetable.
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All numerical, nutritional information on this list and across this series is based on 100 grams of the individual food, for the sake of consistency and ease of comparison.
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And before we start, go ahead
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and let me know down in the comments what's your favorite fruit and what tier do you think it'll land on?
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And with all that out of the way, it's time to once again reap the fruits of my labor and get to the list.
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First on this list we've got the ever iconic apple.
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Apples are an average -caloried fruit, somewhat higher in sugar with a mild micronutrient profile.
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Now the main thing to mention about apples is its antioxidants.
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These include, but are not limited to, vitamin C and flavonoids like quercetin,
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catechin, and chlorogenic acid, which are shown to have various health benefits like anti -inflammatory and antiviral effects, lowering of blood sugar, and improvement of cognitive function.
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and they're linked with a reduced risk of type 2 diabetes, heart disease, and cancer.
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There's nothing really wrong with apples, but they do offer far less than a majority of the fruits on this list, so I'm going to put them in the C tier.
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Apricots are an average -caloried fruit with a decent micronutrient content.
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As far as fruits go, they're a pretty solid source of beta -carotene, a precursor to vitamin A, an antioxidant mainly known for its eye preservation benefits.
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Apricots also contain vitamin C, vitamin E, and a variety of polyphenol antioxidants that are shown to help combat chronic diseases.
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As a whole, apricots are shown to improve skin, gut, and liver health as well, a completely healthy fruit that falls a bit short nutritionally compared to most others.
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I'm going to put apricots in the C tier.
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Thank you.
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Avocados are a higher -caloried fruit with a solid micronutrient profile.
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The majority of its calories come from fat, about 15 % of its total volume, and the main fatty acid is the omega -9 oleic acid.
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Oleic acid is shown to be heart -healthy, positively impacting cholesterol while lowering blood pressure and the risk of chronic diseases.
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Avocados are also very high in fiber per gram compared to most fruits, which aids with satiety and gut health.
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They're also a good source of several micronutrients.
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Vitamin K, folate, vitamin B5, and vitamin B5 potassium, and vitamin B6.
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And they're rich in antioxidants and anti -inflammatories, including carotenoids, vitamin C, and vitamin E.
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Overall, avocados might just be the most nutritious fruit on this list, earning it a spot in the top tier.
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Bananas are an average -caloried fruit with a decent micronutrient profile.
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Bananas are a solid source of vitamin B6, manganese, and potassium, and a notable source of the antioxidants vitamin C and catechin,
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which are shown to boost immune health and reduce the risk of chronic diseases.
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Bananas are also high in fiber, notably pectin, which when paired with bananas -resistant starch is great for gut health.
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Overall, bananas are a fine fruit, most often being used for energy, but they come with some significant benefits outside of that.
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I'm going to put them in the B tier.
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Blackberries are a lower -caloried fruit with an impressive micronutrient profile.
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Blackberries are among the best fruit sources of antioxidants, the most notable being vitamin C and anthocyanins, which combat the effects of free radicals and improve blood vessel health.
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They're a great source of fiber per calorie, overall benefiting digestive health, while also being a solid source of manganese and vitamin K.
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Blackberries are also shown to improve brain health and have oral antibacterial benefits.
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Overall, blackberries are one of the healthiest fruits out there, in the top tier.
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Blueberries are an average -caloried fruit with a solid micronutrient profile.
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Blueberries are believed to have one of the highest concentrations of antioxidants of any fruit.
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These include quercetin, myrosedin, vitamin C, and various anthocyanins, all shown to boost immune function and heart health, reduce oxidative damage in DNA,
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and help prevent chronic diseases.
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Blueberries are also a solid source of vitamin K and manganese and are shown to lower blood sugar and blood pressure Overall,
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blueberries are an antioxidant bomb, contributing to health in ways most fruits cannot replicate.
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They're going to be going in the top tier.
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Cantaloupe is a lower -caloried fruit with a solid micronutrient profile.
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It's very high in carotenoids, which get converted into vitamin A.
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These include beta -carotene, lutein, zeaxanthin, and beta -cryptoxanthin.
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They contribute antioxidant effects, also notably aiding eye health.
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Cantaloupe is also high in vitamin C, a powerful antioxidant that boosts immune, heart, and skin health.
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They're also shown to decrease blood pressure and the risk of heart disease.
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here.
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Cherries are an average -caloried fruit with a mild micronutrient profile.
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They're packed with antioxidants and anti -inflammatory compounds, notably polyphenols that manage the body's blood -related activities but also vitamin C.
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Cherries are shown to alleviate muscle damage and aid in post -workout recovery, decreasing exercise -induced pain.
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They're also shown to improve sleep quality due to melatonin as well as heart health and ease inflammation and symptoms of arthritis.
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Now, cherries are actually pretty high in sugar compared to most fruits but overall
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choice that I'm going to put in the B tier.
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Coconut is a higher -caloried fruit with an impressive micronutrient profile.
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The majority of its calories come from fat, about 34 % of its total makeup, mainly medium -chain saturated fatty acids, specifically lauric acid.
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Lauric acid has been linked with several health benefits, including fat loss, reduced risk of Alzheimer's disease,
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antimicrobial and antifungal properties, improved brain function, and it's uniquely often used for energy, more resembling carbohydrates.
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Coconut is a good source of manganese, copper, selenium, iron, and phosphorus, and it's a solid source of fiber, mainly insoluble, being a digestive aid.
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Now, coconut is very highly caloric, so you shouldn't eat too much, but overall, I'm going to put it in the B tier.
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Cranberries are a lower -caloried fruit with a good micronutrient content.
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It's a good source of fiber, mainly insoluble, which passes through and aids with digestion.
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myracedin, pianidin, and ursolic acid, which contribute an anti -inflammatory effect and reduce the risk of chronic diseases.
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But the main distinguisher of cranberries is their pro -anthocyanidins, a type of phytonutrient that helps combat UTIs,
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urinary tract infections, but also helps prevent stomach cancer by ridding of certain harmful bacterias.
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Now, cranberries may contain higher amounts of oxalates, which when built up may lead to kidney stones,
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but overall cranberries are a you Deglet nor dates are a higher -caloried fruit with a decent micronutrient profile.
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Per gram, they're very high in fiber, promoting regular bowel movement, and they're a good source of potassium, manganese, magnesium, and copper, as well as antioxidants,
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flavonoids, carotenoids, and phenolic acid, which help prevent chronic diseases.
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Dates are also shown to promote brain health, bone health, and blood sugar regulation.
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The problem is, dates are ridiculously high in sugar, and past a certain point, they will do more harm than good.
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just fine, but on a list where everything is great, the most sugary option feels like a natural pick for the D -tier.
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Figs are a higher -calorie fruit with a respectable micronutrient profile.
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Figs are very high in fiber, aiding with digestive health.
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They're a good source of several micronutrients, including manganese, vitamin K, potassium, magnesium, calcium, copper, and iron.
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Their polyphenols help prevent cellular damage and they're shown to manage blood pressure and blood sugar levels.
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The issue is, figs are also very high in sugar, so they are best in moderation.
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A nutritious pick that you can definitely have too much of, I'm going to put figs in the D tier.
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Grapes are an average -calorie fruit with a solid micronutrient profile.
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They're a good source of manganese and vitamin K and certain antioxidants, notably quercetin and resveratrol, which contribute to heart health and as an anti -inflammatory.
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Grapes are a natural source of melatonin, a sleep -regulating hormone, and they're shown to contribute antibacterial, antifungal, and brain -boosting effects.
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They are, however, a bit more sugary than your average fruit.
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a good fruit, never one that you should hesitate to eat and I'm going to put them in the B tier.
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Grapefruit is a lower -calorie fruit with an impressive micronutrient profile.
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It's a great source of vitamin C, mainly contributing to immune health, and carotenoids which get converted into vitamin A and mainly contribute to eye health.
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But grapefruit also has several antioxidants beyond these, notably lycopene which boosts heart and skin health and is an anti -cancer,
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and a variety of flavonoids that are anti -inflammatory and regulate blood pressure.
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Grapefruit also contains nutrient absorption and prevention of kidney stones.
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And they're shown to improve insulin sensitivity.
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Now, this is very important.
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Grapefruit does inhibit an enzyme that is needed to metabolize many types of medications.
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So if you take any type of medication for cholesterol, blood pressure, heart rhythm, anti -infection, pain meds, blood thinners, anything medication related,
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make sure you double check it's safe before you have any grapefruit.
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However, for everyone else, this is one of the healthiest fruits on the market, and it's going to be landing in the top tier.
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Guava is an average -calorie fruit with an impressive micronutrient profile.
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It's absurdly high in vitamin C, a powerful antioxidant that contributes to immune, skin, and heart health and helps combat chronic diseases.
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And beyond vitamin C, Guava contains a respectable lineup of other antioxidants, including quercetin, ferulic acid, gallic acid,
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and caffeic acid, all protecting against cell damage and chronic diseases in their own ways.
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Guava is also a solid source of fiber, aiding digestive health by feeding gut bacteria.
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shown to lower blood sugar levels.
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Though a bit lopsided, guava is one of the most nutritious fruits on this list, and I'm going to put it in the top tier.
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Honeydew is a low calorie fruit with a decent micronutrient profile.
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It's a solid source of the vitamin C antioxidant and it's shown to improve bone health and lower blood pressure.
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Honeydew is perfectly fine, it just doesn't have quite as much going on as other fruits
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and for that I'm going to put it in the C tier.
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Kiwi is an average caloried fruit with a great micronutrient profile.
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It's an excellent source of vitamin C, a powerful antioxidant contributing to immune, skin, and heart health as well as a good source of vitamin K.
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Kiwis are also rich in antioxidants, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, vitamin E, carotenoids, and various polyphenols which further protect the body's cells.
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Kiwis are a solid source of fiber and are shown to lower blood pressure.
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They're also high in serotonin, which is shown to regulate mood and sleep.
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Kiwi fruit is almost always one of the best in every possible way that you could measure fruits, and for that, I'm going to put it in the top tier.
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vessel health, limonene, which contributes anti -inflammatory, antibacterial, and wound -healing effects, and various flavonoids that further provide anti -inflammatory effects.
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Lemon also contains citric acid, which can aid with iron absorption and help prevent kidney stones.
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Now, citric acid in excess can lead to tooth decay and various other bodily irritations.
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But in safe amounts, lemons are an entirely unique fruit with
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but one exception that I'm going to put in the A tier.
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Limes are a very low -calorie fruit with a decent micronutrient profile, and they're are very similar to lemons in most every aspect.
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They're a solid source of the antioxidant vitamin C and various other antioxidants like limonene,
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camphorol, and quercetin, which help prevent cell damage, inflammation, and chronic diseases.
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They also contain citric acid, aiding with iron absorption and helping to prevent kidney stones.
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Again, too much citric acid can lead to various issues including dental decay, but limes are too good and unique to overlook, and they're going to be joining their sour cousins in the A tier.
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Mangoes with a solid micronutrient profile.
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They're a good source of vitamin C and beta -carotene, which the body converts into vitamin A, and various other antioxidants like catechin,
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gallic acid, camphorol, anthocyanins, and especially mangaraphin.
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These lead to mangoes boosting heart, immune, and digestive health.
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Mangoes are a bit higher in sugar than most fruits, but overall they're very beneficial.
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I'm going to put them in the B tier.
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Nectarines are an average -caloried fruit with a subpar micronutrient profile.
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They contain a flavonoids, anthocyanins, and vitamin C, which combat cellular damage and chronic diseases,
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and nectarines are shown to improve heart and digestive health.
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The thing is, compared to most fruits, nectarines don't have nearly as much to offer, and for that I'm going to put them in the D tier.
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Green olives are a higher -caloried fruit with a mild micronutrient profile.
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The majority of olives' calories come from fat, about 15 % of its total makeup,
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mainly monounsaturated fats, shown to reduce inflammation and combat the risk of heart disease and cancer.
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They are a good source of antioxidants, notably vitamin E, which is associated with skin health, tyrosol, a notable anti -cancer,
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quercetin, which is shown to boost heart health and combat chronic diseases, and oleanolic acid, which has anti -inflammatory and liver protective properties.
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Olives are also shown to improve bone health.
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Now green olives are often packaged high in sodium for those who need to watch out for that, and when processed they may contain acrimolade, a leftover from processing and a potential carcinogen.
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issues in their more practical forms.
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I'm going to put them in the C tier.
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Oranges are a lower -caloried fruit with a solid micronutrient profile.
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They're a good source of folate, but most of oranges' benefits come from its antioxidants.
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Of course, vitamin C, which is shown to improve immune and heart health and act as an anti -cancer, but also various flavonoids, most notably hesperidin,
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which lowers blood pressure and has anti -inflammatory effects, and naringenin, which aids with blood vessel function.
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Oranges also contain carotenoids, and lycopene, which is notable for its heart health benefits.
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Overall, a solid and healthy fruit, I'm going to put oranges in the B tier.
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Papayas are a lower -caloried fruit with an impressive micronutrient profile.
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They're a great source of vitamin C and a good source of folate and carotenoids, most notably lycopene, which improves heart health, removes oxidative stress, and acts as an anti -cancer.
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Papayas also contain the enzyme papain, which aids with protein digestion and IBS treatment.
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Now, papain has been shown to potentially esophagus or stomach irritation, but overall in terms of nutrition, papayas are a notch above most,
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and I'm going to put them in the A tier.
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Peaches are a lower -caloried fruit with a subpar micronutrient profile.
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They do contain a notable amount of antioxidants, flavonoids, anthocyanins, phenolic acid, and vitamin C, all of which contribute to immune health and the combating of chronic diseases.
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And peaches as a whole are shown to improve heart, skin, and gut health.
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But overall, peaches are just one of those fruits that doesn't have quite as much to offer.
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And for that, I'm going to put them in the Z tier.
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Pears are an average -caloried fruit with a subpar micronutrient profile.
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They are, as a whole, shown to improve digestive health and bowel regularity.
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Pears' procyanidin antioxidants boost heart health and fight inflammation while lowering blood pressure and the risk of chronic diseases.
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A healthy fruit that pales in comparison nutritionally to most everything on this list.
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I'm going to put pears in the D -tier.
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Pineapple is an average -caloried fruit with an impressive micronutrient profile.
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metabolism, and pineapples are loaded with antioxidants, vitamin C of course, but also a variety of flavonoids and phenolic compounds that boost immune and heart health.
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Pineapples uniquely contain bromelain, a group of enzymes shown to aid with digestion and post -exercise muscle recovery,
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and have anti -inflammatory, anti -cancer, and anti -arthritic effects.
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Now, too much bromelain may cause digestive issues and may negatively impact people on blood thinners, but overall, pineapple is one of the healthiest fruits available,
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and I'm going to put it in the top tier.
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Thank you.
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Plums are a lower -caloried fruit with a solid micronutrient profile.
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They're a good source of vitamin C, vitamin K, and carotenoids.
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And plums are higher in polyphenols than most fruits, which are shown to improve bone and heart health, lower blood pressure and blood sugar levels, and have anti -inflammatory properties.
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A healthy yet unspectacular fruit, I'm going to put plums in the B tier.
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Pomegranates are an average -caloried fruit with a solid micronutrient profile.
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They're a good source of vitamin K, but where pomegranates really shine is with the variety of antioxidants they provide.
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These include punicalogens, a notable anti -inflammatory, a variety of polyphenols that lower blood pressure and fight plaque buildup in arteries,
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vitamin C, and elegidinins, which benefit brain health and help prevent Alzheimer's and Parkinson's.
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Pomegranates are also shown to have antibacterial benefits, anti -cancer and reduce the risk of kidney stones.
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Now pomegranates do have a bit more sugar than most fruits
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but overall they just offer too much for me to not put them in the top tier.
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Pumpkin is a very low calorie fruit with an impressive micronutrient profile.
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They're extremely high in carotenoids, antioxidants that often get converted into vitamin A.
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These include beta -carotene, lutein, and zeaxanthin, which are most known for eye health and preservation, and alpha -carotene and beta -cryptoxanthin, which also aid with skin health.
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Pumpkin is also a good source of vitamin K and is shown to improve heart, digestive, and immune health.
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It also protects against sun damage and protein breakdown and contains citrulline, an amino acid shown to improve vitamin A athletic performance.
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Overall, pumpkin is one of the healthiest and most nutritious fruits out there and should be eaten more consistently.
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It's going to go in the top tier.
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Raspberries are an average -caloried fruit with a solid micronutrient profile.
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They're very fibrous, aiding digestive health by benefiting gut bacteria.
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And they're a great source of manganese and various antioxidants including vitamin C, quercetin, which is known for combating chronic diseases, and ellagic acid, a notable anti -inflammatory.
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Raspberries are also shown to regulate blood sugar, and improve symptoms of arthritis.
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Overall, raspberries are a very healthy fruit that I'm going to put in the A tier.
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Butternut squash is a lower -caloried fruit with an impressive micronutrient profile.
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It's a great source of carotenoids, notably beta -carotene, alpha -carotene, and beta -cryptoxanthin, which as a whole boosts eye health, bone health, and immune health.
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Squash is also a good source of vitamin C and is shown to combat heart disease,
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cancer, and cognitive A tier.
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Strawberries are a lower -calorie fruit with a respectable micronutrient profile.
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They're a good source of manganese, fiber, and antioxidants, notably vitamin C, procyanidins, and pelargonidin, which are most known for boosting heart health,
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and elagic acid, which has antibacterial and anti -cancer properties.
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They're also shown to be great for blood sugar regulation.
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Now strawberry allergies are fairly common especially in younger children, but overall they're a very healthy pick that I'm going to put in the A tier.
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Tangerines are an average -calorie fruit with a solid micronutrient profile.
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They're a good source of vitamin C, an antioxidant most known for its immune and skin health benefits.
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Tangerines also offer several other antioxidants: beta -cryptoxanthin, a carotenoid, and various flavonoids including naringenin,
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hesperitin, and nobilatin, which are shown to boost skin, brain, and heart health and have antimicrobial properties.
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Overall, a very solid and healthy fruit that I'm going to put in the B tier.
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Tomatoes are a very low calorie fruit with a respectable micronutrient profile.
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They're a solid source of vitamin K, but the main thing tomatoes have to offer is antioxidants.
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The primary one being lycopene, which has various benefits including improved heart health, skin health, cholesterol lowering, and prevention from sun damage.
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But tomatoes also have a fair amount of vitamin C, beta -carotene, naringenin, and chlorogenic acid, which further boost heart, immune, and eye health.
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Overall, a very healthy and versatile pick, I'm going to put tomatoes in the end.
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A tier.
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Watermelon is a lower -caloried fruit with a mild micronutrient profile.
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It's a decent source of vitamin C, but its most notable benefits go beyond macro or micronutrients.
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These include lycopene, which benefits skin and heart health and acts as an anti -inflammatory, and the amino acid citrulline, which is shown to improve exercise performance.
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Watermelon is also shown to lower blood pressure and improve insulin sensitivity.
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As a whole, watermelon is not the most nutritious I'm going to put it in the B tier.
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Zucchini is a very low calorie fruit with a decent micronutrient profile.
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It's a good source of carotenoids, lutein, zeaxanthin, and beta -carotene, overall benefiting eye, skin, and heart health and acting as an anti -cancer.
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Zucchini is also shown to be good for digestive health and thyroid function.
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A good fruit that just doesn't have quite as much going on, zucchini is going to be rounding out our list in the C tier.
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As I alluded to earlier, there isn't a bad fruit on this list.
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While some are more nutrient -dense than others, by a lot, very rarely is grabbing a fruit a bad idea.
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And that's pretty much the key to fruits as a whole.
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They're never the main course in a meal, and you can almost always find ways to mimic their nutritional functions, but there's no denying that they are the best at what they do.
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Probably consistently the healthiest food group that could be a positive piece to the puzzle of anyone's diet.
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Fruits are always going to be a treat that you can feel good about eating.
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at the very least learned a little something, I encourage you to subscribe because I have plenty more of these on the way.
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Go ahead and leave down in the comments what food group you think I should make a tier list for next.
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And remember that all I ask is that you do your own research and advocate for your body.
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You only get the one.
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Vocabulary and speaking notes for this lesson
This B2 speaking lesson is built on the video “Fruits Ranked - Nutrition Tier Lists”. The speaker keeps coming back to these words: vitamin, fruit, tier, micronutrient, shown. This video has 245 sentences and 4070 words to shadow. The speech runs for 22:12. The speaker talks fast, about 183 words per minute, so expect linked and reduced sounds. Only 66% of the words are among the 3,000 most common in English, so the vocabulary is demanding.
Key vocabulary in this video
The 15 most advanced words in the video, with pronunciation and meaning:
| Word | Pronunciation | Meaning |
|---|---|---|
| vitamin noun | /ˈvɪt.ə.mɪn/ | Any of a specific group of organic compounds essential in small quantities for healthy human growth, metabolism, development, and body function. They are found… |
| tier noun | /ˈtɪɚ/ | A row or range, especially one at a higher or lower level than another. |
| micronutrient noun | A mineral, vitamin or other substance that is essential, even in very small quantities, for growth or metabolism. | |
| antioxidant noun | /ˌæntiˈɒksɪdənt/ | Any substance that slows or prevents the oxidation of another chemical. |
| calory noun | Dated spelling of calorie. | |
| calorie noun | /ˈkæləɹi/ | A non-SI unit of energy, equivalent to 4.184 kilojoules, that can raise the temperature of a kilogram of water by one degree Celsius. This is the unit normally… |
| inflammatory adjective | /ɪnˈflæmət(ə)ɹi/ | Tending to inflame or provoke somebody. |
| immune adjective | /ɪˈmjuːn/ | Exempt; not subject to. |
| carotenoid noun | /kəˈɹɑtɪˌnɔɪd/ | Any of a class of yellow to red organic pigments including the carotenes and xanthophylls. |
| digestive adjective | /daɪˈdʒɛstɪv/ | Of, relating to, or functioning in digestion. |
| fiber noun | /ˈfaɪ.bɚ/ | A single elongated piece of a given material, roughly round in cross-section, often twisted with other fibers to form thread. |
| notably adverb | As a pointed example; in a notable manner. | |
| carotene noun | /ˈkæɹ.əˌtin/ | A class of tetraterpene plant pigments; they vary in colour from yellow, through orange to red, this colour originating in a chain of alternating single and… |
| flavonoid noun | /ˈfleɪvənɔɪd/ | Any of many compounds that are plant metabolites, being formally derived from flavone; they have antioxidant properties, and sometimes contribute to flavor. |
| manganese noun | /ˈmæŋ.ɡəˌniz/ | A metallic chemical element (symbol Mn) with an atomic number of 25, not a free element in nature but often found in minerals in combination with iron, and… |
Phrasal verbs you will hear
| Word | Pronunciation | Meaning |
|---|---|---|
| go ahead verb | /ˌɡoʊ əˈhɛd/ | To proceed with; to begin. |
| break down verb | To stop functioning. | |
| build up verb | To erect; to construct. | |
| find out verb | To discover, as by asking or investigating. | |
| pass through verb | To go through, to travel through, to transit or lie across a place or from one place to another. |
Grammar in this video
The structures the speaker uses most, with the exact words from the video:
| Structure | In the video |
|---|---|
| Passive voice be + past participle — the focus is on what happens, not who does it | are ranked · is based · are not limited |
| Relative clauses who / which + clause — extra information about a person or thing | acid, which are · serotonin, which is · acid, which can |
| Present perfect have/has + past participle — a past action that still matters now | has been linked · has been shown |
Pronunciation to watch
The speaker uses 73 contractions and reduced forms, such as they're, I'm, doesn't. Say them the short way, as you hear them.
- The “th” sounds: anthocyanin /ˌæn.θoʊˈsaɪ.ə.nɪn/, zeaxanthin /ziː.əˈzænθɪn/, thinner /ˈθɪnɚ/, arthritis /ɑːˈθɹ(a)ɪtɪs/, rhythm /ˈɹɪð.əm/
- The “sh” and “zh” sounds: nutritious /nuːˈtɹɪʃəs/, inflammation /ɪnfləˈmeɪ̯ʃən/, nutritional /njuːˈtɹɪʃ.ə.nəl/, absorption /æbˈsɔɹp.ʃn̩/, squash /skwɔʃ/
- Long words — get the stress right: antioxidant /ˌæntiˈɒksɪdənt/, inflammatory /ɪnˈflæmət(ə)ɹi/, carotenoid /kəˈɹɑtɪˌnɔɪd/, anthocyanin /ˌæn.θoʊˈsaɪ.ə.nɪn/, pomegranate /ˈpɑmɪˌɡɹænɪt/
How to practise with this video
- Listen to the whole video once without speaking and note the words you do not know.
- Start at 0.75× speed, shadow it sentence by sentence, then go back to normal speed once it feels easy.
- Record yourself and compare with the original, paying attention to words like vitamin, tier, micronutrient.
What is the Shadowing Technique?
Shadowing is a science-backed language learning technique originally developed for professional interpreter training and popularized by polyglot Dr. Alexander Arguelles. The method is simple but powerful: you listen to native English audio and immediately repeat it out loud — like a shadow following the speaker with just a 1–2 second delay. Unlike passive listening or grammar drills, shadowing forces your brain and mouth muscles to simultaneously process and reproduce real speech patterns. Research shows it significantly improves pronunciation accuracy, intonation, rhythm, connected speech, listening comprehension, and speaking fluency — making it one of the most effective methods for IELTS Speaking preparation and real-world English communication.