I can't answer your question about
food, but I think you'd need to eat a lot in order to get enough because this is what my PCP who is an integrative medicine doc said in something she gave me long ago:
Inositol - helps depression, anxiety, Bipolar and other psychological stress states. Use just like sugar. Take 3-6 teapoons a day. Takes 3-6 weeks to work. Buy bulk as powder.
I only started less than two weeks ago, so it's too soon to tell. I bought NOW brand, but might check to see if it can be bought online in a bigger bottle.