(Also: what is the realistic security impact of this? As long as I don't do anything stupid, is it negligible?)
(Also: what is the realistic security impact of this? As long as I don't do anything stupid, is it negligible?)
A carefully crafted email (or PDF attachment) that exploits vulnerabilities within Thunderbird's HTML or image rendering (or its PDF.js sandbox) might still pose a risk, but probably less so than any random web page that you open in Firefox, where JS (which should be disabled in Thunderbird by default) is the primary attack vector.
Also, note that there is a setting called "Allow antivirus clients to quarantine individual incoming messages". With this enabled, "Thunderbird first stores each incoming message in a temporary file in the system temp folder" (where Defender would have access). "If the new message file still exists after being scanned by the antivirus software, then it is moved to your Thunderbird Inbox folder file." [1] If this is implemented correctly, it should only impact performance when receiving new emails.
[1] https://support.mozilla.org/en-US/kb/privacy-panel-settings-...