Ok this is what I found. Water-soluble vitamins such as vitamin C and the B vitamin are easily destroyed by excess water, heat, air, and light. They are also affected by the pH balance (i.e., too much or too little acid) of cooking liquid/ Fat-soluble vitamins A, D, E, K are more stable.
Soaking food in water dissolves water-soluble vitamins and minerals. Avoid it except when absolutely necessary. If foods, such as vegetables, must be soaked or remain in water during cooking, use as small amount of water as possible and use the leftover cooking liquid in soap or in another product.
Taken from this site
http://www.fns.usda.gov/tn/Resources/blocks5.pdf
I will keep looking for something better.
ETA: This is more for people who wash there veggies and then store them.
Wash vegetables just before cooking or eating. Washing them before storing can decrease nutrients, flavor and texture. Washing actually speeds up the decaying process. And, while all vegetables should be washed before cooking or serving raw, long soaking is not recommended because it leaches out water-soluble vitamins.
Wash vegetables quickly and thoroughly under cold running water, by dunking them in several changes of water in a sink, or by using a soft brush and warm water to remove clinging dirt. Be aware that this method of vegetable cleaning is as effective as any of the âspecial, highly advertised products for cleaning produceâ, and is much less expensive.
Cut up vegetables just before cooking or eating. Nutrients are lost when veggies are exposed to light and air, and cutting them exposes more surface area to the air.
Taken from
http://co.humboldt.ca.us/HHS/PHB/ProjectLean/Times-Standard/2009/August.asp