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Thats because raw egg whites contain avidin, a protein that binds to biotin and can reduce its absorption (1, Foods rich in biotin include eggs, organ meats, fish, meat, dairy, nuts, seeds, spinach, broccoli, cauliflower, sweet potatoes, yeast, whole grains, and bananas ( Adults with brittle hair or nails might consider trying a supplement that provides about 30 micrograms of biotin per day

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MEET THE EXPERT Dr Paula Diab is a diabetologist at Atrium Lifestyle Centre and is an extra-ordinary lecturer, Dept of Family Medicine, University of Pretoria

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