The B complex, a family of eight water-soluble vitamins, is vital to growth and health maintenance. Fortunately, these vitamins are abundant in raw and whole foods. Raw, whole foods are those not altered from their natural state by cooking, processing or artificial means. Eating a complement of natural foods, including fruits, grains and vegetables, is a better way to obtain the B vitamins than popping pills. You must consume at least four different raw or whole foods to obtain the full B complex daily.
Fruit
Eating the five suggested servings of fruit daily provides the recommended daily allowance of B6, B7 and B9. Popularized for its pregnancy benefits, folic acid -- or B9 -- is naturally available in citrus fruits like oranges and grapefruits. Bananas and watermelon provide vitamins B6 and B7. The strongest concentration of B6 is found in the raw fruits, not those that have been processed or dried.
Vegetables
All vegetables are a rich source of fiber, but only two types provide B vitamins. Green leafy vegetables, such as kale and broccoli, contain vitamins B2 and B9. Consume these veggies in their natural state for maximum vitamin consumption -- boiling or frying the greens reduces the micronutrient content. Similarly, french fries and mashed potatoes do not offer B vitamins; only raw potatoes have B6, which is denatured and removed with cooking.
Beans, Nuts and Legumes
Beans, legumes and nuts contain an assortment of B vitamins. Kidney beans, those dark red chili staples, contain B1, B3, B6 and B9. Although some of the B vitamins are lost during cooking, dried beans are a viable source of four different B vitamins and a protein-rich dietary option. Assorted nuts and peanuts have vitamins B3, B7 and B9, but beware that nuts have a high fat content, and jarred, processed nuts might have been altered from their natural state.
Animal Products
Animal products such as eggs, poultry, shellfish and milk are the only natural sources of vitamin B12, which supports the nervous system. People over 50 years of age may have difficulty obtaining this important B vitamin through diet alone because the gastric absorption rate declines with age. Five of the B vitamins are found in animal meat, dairy products and seafood, including B2, B3, B7, B9 and B12. Although cooking or pasteurization is required for safe human consumption of most animal products, there is an inverse correlation between the vitamin content and cooking time and method used.
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